Preacher Barbell Curl
Sit on a preacher bench. Grab the E-Z curl bar at the close inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z curl bar at shoulder length.
Slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
Use the biceps to curl the bar up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps and hold this position for a second. Repeat the exercise according to the training plan.