Primary Muscle
Bicep
Secondary Muscles
Shoulders, Traps
Equipment Required
Preacher Seat & Barbell + Weights
Repetitions
6 – 8 Muscle Size & Strength
8 – 12 Muscle Definition
Technique
- Grasp the bar at shoulder width ensuing that your elbows are touching the pad / rest.
- Pull the weight slowly towards your forehead ensuring that your elbows stay in contact with the pad at all times.
- Lower the weight back to the starting position and complete the desired repetitions.
Starting Position
Finishing Position
Tips
Try to keep your arms at shoulder width at all time to isolate the exercises, sliding your arms further apart will not work as effectively.