Preacher Curl

The Preacher Curl is a true curl classic - great for locking in the arms and putting all the work right on your biceps. That angled pad keeps you honest, so there's no swinging, just pure bear-arm strength building with every rep. A favorite around here for shaping those peaks like a proud mountain range.

Instructions

1. Sit on a preacher bench and position your upper arms flat against the pad with your chest lifted and back straight.
2. For Dumbbells: Hold a dumbbell in one or both hands with an underhand grip.
3. For EZ Curl Bar: Grip the bar with an underhand grip at shoulder width.
4. For Cable Machine: Attach a straight or EZ bar to the low pulley, and grasp it with an underhand grip while seated and positioned at the preacher bench.
5. Start with arms extended but not locked out.
6. Curl the weight upward by contracting your biceps, keeping your upper arms fixed against the pad.
7. Pause briefly at the top of the movement, then slowly lower the weight back to the starting position.
8. Repeat for the desired number of repetitions.

Benefits

• Isolates the biceps for focused muscle activation.
• Reduces the use of momentum for a strict curl movement.
• Helps develop peak bicep strength and shape.
• Can be varied with different equipment for progressive overload.
• Supports improved arm aesthetics and pulling strength.

Key Points

• Keep your upper arms stationary against the pad throughout the movement.
• Do not allow your wrists to bend; keep them aligned with your forearms.
• Control both the lifting and lowering phases of the exercise.
• Avoid swinging or using momentum.
• Breathe out while curling up and inhale as you lower the weight.

Common Mistakes

• Lifting the elbows off the pad to cheat the rep.
• Using excessive weight and sacrificing form.
• Bouncing the weight at the bottom of the movement.
• Overextending the arms at the bottom, straining the elbows.
• Letting the wrists curl inward or outward.