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How to perform it
Step-by-step instructions
- 01Sit into the preacher bench with the upper arms fully supported on the pad and take the bar with an overhand grip.
- 02Start near full elbow extension with the chest anchored to the bench and the wrists kept straight rather than bent back.
- 03Curl the bar upward by bending the elbows, and keep the upper arms glued to the pad so the torso does not help the rep.
- 04Pause near the top when the forearms are fully loaded, but stop before the elbows drift forward or the tension disappears.
- 05Lower the bar slowly back to the start and avoid slamming into the bottom or forcing the elbows into hyperextension.
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Variations
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Alternatives
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