5 Arm-Smacking Exercises to Pump Your Biceps

#3 EZ Bar Preacher Curl

The EZ Bar preacher curl activates all the heads of the biceps while also targeting the forearms for a complete arm workout.

Instructions:

Step 1: Position yourself on a preacher bench and hold the EZ bar with both the hands. Ensure that the palms are facing toward the ceiling. Position them such that the distance between them is approximately equal to the width of the shoulders. In the initial position, the arms must be in a fully extended position.

Step 2: With stationary upper arms, gradually curl the EZ bar upwards until the bar is almost in line with the shoulders. For maximum efficiency, completely contract the biceps in this position.

Step 3: Pause for a second and return to the starting position.

Perform the exercise for the recommended number of times.

Important tip: Vary the position of the grip to target the biceps with an increased challenge.

Next up: Chin-Ups