This is the king of all arm exercises, working the entire biceps area with each rep. Make sure you start the exercise with a shoulder-width undergrip and that your arms are virtually straight at the beginning of the curl. Do not lean forward or back during the movement.
Action: Bend your elbows to bring the barbell toward your shoulders; pause, then slowly return to the start, extending your arms as far as possible without locking them.
Tip: Keep the move slow and controlled to really burn your arms.
Preacher Bench Barbell Curl
Action: Set the preacher bench at a shallow angle, about 30 to 35 degrees. Holding a barbell in the arms-straight position, curl the weight up until the bar is virtually under your chin. Make sure that you lower the bar slowly; don’t let it drop back down without any control. This exercise works the lower portion of the biceps.
Tip: make sure the edge of the pad is tucked under your armpits.
Single-Arm Preacher-Bench Dumbbell Curl
Note that the bench is set in the vertical position. This puts the emphasis on the peak building aspect of biceps training. Stagger one leg behind the other. Fully extend your arm and pay attention to your wrist — it should not fall backward or forward.
Action: As you raise the dumbbell, turn your wrist outward as illustrated for a nice pop, then slowly reverse back to the beginning.
Tip: Keep your wrist and back strong and straight as you do this move.