• MAIN MUSCLES:  Biceps 
  • EXERCISE TYPE:  Isolating-(Single-Joint)
  • EXPERIENCE LEVEL: Beginner Mid-level


  1. To complete this exercise, you will need an EZ bar and bench preacher. Sit on a bench with your elbows resting on the stand, as shown in the figure.
  2. You must take the barbell by the inner bend. The palms are facing forward.
  3. The chest is pressed against the support, the elbows are fixed. Hold the bar with a grip shoulder-width apart. This will be your starting position.
  4. As you inhale, slowly lower the barbell, straightening your arms, until you feel a stretch in the muscles.
  5. As you exhale, perform a biceps curl, moving the bar to shoulder level. Take a short break while contracting your muscles.
  6. Perform the required number of repetitions.

Variations: For this exercise, you can attach an EZ stick to the lower pulley cable. You can also use a wide barbell grip.