A Typical Session
25 Min
Warm-up
5m
Main Set
15m
Cooldown
5m
7 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Intermediate
Isolates the biceps for peak contraction, improving definition and control.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
60s
How to Perform
- 1.Sit on a preacher bench and grasp an EZ bar with an underhand grip.
- 2.Start with arms extended and curl the bar upward.
- 3.Pause at the top, then lower slowly to full stretch.
Pro Tips
- •Keep shoulders stable and avoid swinging.
- •Control each rep to maximize muscle tension.
- •Stop just before full elbow lockout.
Equipment
EZ Bar · Preacher Bench
Safety
Don’t overload; focus on slow tempo and form.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.