1. Sit on the preacher curl bench with your chest against the pad. 2. Adjust the seat height so your upper arms rest comfortably on the preacher pad. 3. Grasp the EZ-bar with an underhand grip, hands slightly narrower than shoulder-width. 4. Keep your upper arms on the pad as you curl the bar toward your shoulders. 5. Squeeze your biceps at the top, then slowly lower the bar.

1. Sit on the preacher curl bench with your chest against the pad. 2. Adjust the seat height so your upper arms rest comfortably on the preacher pad. 3. Grasp the EZ-bar with an overhand grip, hands slightly narrower than shoulder-width. 4. Keep your upper arms on the pad as you curl the bar toward your shoulders. 5. Squeeze your biceps at the top, then slowly lower the bar.

1. Hold an EZ-bar with an overhand grip at thigh level. 2. Curl the bar to your shoulders, keeping elbows stationary. 3. From the top of the curl, press the bar overhead. 4. Lower the bar back to shoulders, then down to thighs.

1. Lie on a bench, EZ-bar held overhead, arms extended. 2. Keeping your elbows stable and close to your head, lower the bar towards your forehead. 3. Pause when the bar is just above your forehead, then extend arms back up. 4. Keep the movement controlled, focus on the triceps.

1. Stand upright with your feet shoulder-width apart, holding an EZ-bar with an underhand grip. 2. Curl the bar towards your shoulders, keeping elbows close to the body. 3. Squeeze your biceps at the top, then slowly lower the bar back down. 4. Keep your body still, focus movement on the forearms only.