Sit down on a preacher bench and rest your elbows and upper arms comfortably on the pad. Grab a hold of the EZ bar at shoulder-width apart and get ready for the initial lift. This is your starting position.
Raise the bar all the way up until your forearms are almost completely vertical. Then, lower the weight back down all the way, but make sure you do not fully extend your arms straight. You should always keep tension in your biceps for maximum effectiveness. Finally, repeat complete movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't extended your arms completely at the bottom part of the movement
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or load the EZ bar with more weight.
This exercise is one of the all-time classics. It's comfortable and the position of the preacher bench feels very natural. The advantage of the EZ bar is that it's low-impact on your wrists. Some people feel slight discomfort when using the straight bar and welcome the different grip angle that the EZ bar offers.
The thing to keep in mind is that you need to set the preacher bench rest pad height to a posistion where your are not bent over too much when curling the bar. Thus, take a few moments and adjust the rest pad properly before you start executing this movement.