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#3 Preacher Curl
The preacher curl is a strength training exercise that is great for building the brachialis muscle found in the lower biceps.
Instructions
Step 1: Position yourself on a preacher bench and hold the barbell with both the arms fully extended. The elbows should be close, and the palms should be facing towards the body. Keep a straight back throughout the duration of the exercise.
Step 2: Gradually raise the barbell with stationary upper arms until the barbell is in line with the shoulders. Squeeze the biceps while performing this motion.
Step 3: Hold for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: This exercise could be performed even by using a dumbbell or an EZ curl bar.
Next up: Lying Barbell Triceps Extention
