Instructions:

1. Sit on a preacher bench with your chest against the pad and your feet flat on the floor.
2. Grasp the ez barbell with an underhand grip, hands shoulder-width apart.
3. Rest your upper arms on the pad, allowing your forearms to hang down.
4. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
5. Pause for a moment at the top, then inhale and slowly lower the barbell back down to the starting position.
6. Repeat for the desired number of repetitions.