barbell reverse preacher curl

How to perform it

Sit on a preacher bench with your chest against the pad and your arms extended straight down, holding a barbell with an overhand grip. Keeping your upper arms stationary, exhale and curl the barbell upward while contracting your biceps. Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. Inhale and slowly lower the barbell back to the starting position. Repeat for the desired number of repetitions.

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