Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Biceps
Lie chest-down on the upright side of a preacher or incline bench with your arms hanging straight down.
Grip a barbell or EZ bar with palms up.
Curl the bar up while keeping your upper arms perpendicular to the floor.
Lower slowly until your arms are straight.
Lifting your chest off the bench to help.
Letting the upper arms swing forward.
You cannot cheat with momentum — using less weight than a regular curl is normal.
Pause for a second at the top.
No secondary muscle data yet.
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