Barbell Preacher Curl

(1) Begin by adjusting the seat height, so your upper arms rest comfortably on the pad.

(2) With a shoulder width underhand grip, slowly lower the weight until the arms are near full extension.

(3) Once in the bottom position, be sure not to overextend the arms to avoid injury. Raise the weight back up to the beginning position, and end the movement with a hard contraction at the top.

To prevent injury, it's extremely important not to drop the weight excessively fast in the downward motion. Breathe out as you raise the weight and in as you lower the weight.