barbell lying preacher curl

How to do this exercise

1. Step:1 Sit on a preacher bench with your chest against the pad and your arms extended over the edge, holding a barbell with an underhand grip.
2. Step:2 Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
3. Step:3 Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
4. Step:4 Hold the contracted position for a brief pause as you squeeze your biceps.
5. Step:5 Inhale and slowly begin to lower the barbell back to the starting position.
6. Step:6 Repeat for the desired number of repetitions.