Sit down on a preacher bench and rest your elbows and upper arms comfortably on the pad. Grab a hold of the barbell (no more than shoulder-width apart) and get ready for the initial lift. This is your starting position.
Lift the barbell up until your forearms are almost completely vertical. Then lower the weight back down but do not fully extended your arms. You should always keep tension in your biceps. Finally, repeat entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't extended your arms completely on the downward portion of the movement
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or load the barbell with more weight.
This is one of the all-time classic exercises for your biceps. It's also one of the most effective exercises for building mounds of muscle onto your arms.
We would like to point out one issue that may arise when you do this exercise. Namely, some people feel discomfort in their forearms when doing this exercise. Your wrists and tendons may feel a bit sore after you do this exercise but that is normal as long as the soreness goes away.
If you continue to perform this exercise and you always feel discomfort in your wrists and forearms after you are done, then we suggest switching to the EZ bar - a bar that is curved for better gripping comfort. Every gym will have an EZ bar.