Weightlifting Transformation Journal
Workout 41: Biceps & Triceps
1. Adjust the preacher curl bench to the appropriate height, making sure that your armpits are resting comfortably on the top of the bench and your feet are firmly planted on the ground.
2. Grasp an EZ bar or straight bar with an underhand grip and position your upper arms on the bench pad so that they are perpendicular to the floor.
3. Keeping your upper arms stationary, exhale and curl the bar towards your shoulders, squeezing your biceps at the top of the movement.
4. Slowly lower the bar back to the starting position, making sure to fully extend your arms without locking out your elbows.