Barbell preacher curl

This movement is an excellent overall mass builder that places a significant amount of stress on the lower section of the biceps.
Movement: Grasp a barbell with an underhand grip, hands slightly wider than shoulder width apart. Place your triceps flush against the pad and straighten your arms.



Curl the barbell upward on a two-count to just below your chin, squeeze and slowly return to the start position on a four-count. Your arms are at an angle, so be careful not to hyperextend your elbows at the midpoint of the movement.