To perform this movement, you will need a preacher bench and an EZ bar. Load your desired weight onto the bar and adjust the seat on the preacher bench so that your upper arms sit comfortably on the padding when you’re seated.
Grab the EZ bar using an underhand grip with your palms facing upward. Lift the EZ bar to shoulder height.
As you inhale, slowly lower the bar until your upper arms are extended and your biceps are fully stretched.
As you exhale, curl the bar up until your biceps are fully contracted and the bar is at your shoulder height. Try to squeeze your biceps tightly and hold this position for a second if you can.
To begin this exercise; position the bench in an incline degree. Similar to if you were performing an incline bench press movement. Also, place the barbell so that you are going to use just in front of the bench.
Place yourself on top of the bench with your stomach and front torso pressing against. As you grip the barbell in front, ensure that both feet are firmly positioned against the floor allowing your body full stabilization and a firm base.
Hold the bar with your palms facing the ceiling, and curl the bar upwards, making sure to keep your elbows still throughout the movement.
Hook a rope attachment to the low pulley and stand facing the machine about one foot away from it.
Grasp the rope with your palms facing inward. Make sure you stand up straight, maintain the natural arch of your back, and keep your torso stationary.
Start with your elbows tucked in by your side. Using your biceps, pull your arms up until your forearms touch your biceps. Only your forearms should move, not your upper arms. Remember to keep your elbows tucked in by your sides and your upper arms stationary.
Slowly lower the rope back to the starting position.
Secure a rope attachment to the high pulley at its highest position. Stand in front of the pulley, hinge at your hips, and grab the rope with your palms facing each other.
Keep your elbows close to your torso, while using your triceps to pull the rope downwards toward the outside of your thighs. At the most contracted point of the motion, your arms should be fully extended and perpendicular to the ground. Your forearms should be the only part moving.
After reaching the contracted position, slowly bring the rope up to the starting point.
Hold your body above the bars with your arms fully extended and nearly locked into the starting position.
Inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body to help to better work your triceps. Lower yourself until a 90° angle is created between your upper arms and forearms.
Exhale and push your torso back up using your triceps (feeling a slight stretch in your shoulders) to bring your body back to the starting position.