This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Sit at a preacher bench, support the upper arms on the sloped pad and grip the angled sections of an EZ bar.
- 02
Keep shoulders relaxed and wrists aligned with forearms, starting from a controlled elbow-extended position.
- 03
Curl the bar toward the shoulders while keeping upper arms on the pad without lifting the shoulders.
- 04
Lower slowly to a range where the elbows remain controlled, avoiding a sudden bounce at the bottom.
Common mistakes
- Snapping into the bottom and bouncing, or lifting the upper arms from the pad to swing the weight.
- Mixing a one-dumbbell setup with the EZ-bar total-weight basis.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.