Equipment Required:

Barbell or dumbbells
Preacher curl bench or other support

Starting Position:

Sit with back straight, facing the chest pad/arm rest.
Place the upper arms flat on the arm rest.
Hold the barbell (or dumbbells) with palms-up grip.

Actions To Execute Exercise:

Bend elbows and lift weight toward the chest (keep upper arms and elbows on the arm pad ).
Pause; slowly lower weight to starting position.
Repeat.

Breathing Technique

Exhale while lifting; inhale while returning to starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthens front of upper arm (biceps, brachialis, brachioradialis).

Variations On This Exercise:

If preacher bench is unavailable, other support such as a flat bench pulled close to an incline bench may be used. Sit on flat bench and use top of incline bench for support.
When using an incline bench as an arm support, work one arm at a time.

Precautions / Contraindications

Do not hyperextend the elbows in either the starting or lowered position.
This exercise may be contraindicated for some individuals with elbow joint problems, arthritis, high blood pressure or during pregnancy.

Fitness Training Tips:

Use slow and controlled movements.
Keep upper body, upper arms and elbows stable throughout exercise.
Keep wrists straight.