Preacher Curl

BicepsBarbell

An isolating preacher bench curl targeting the biceps. Resting your upper arms against the pad eliminates body momentum, keeping all tension strictly on the target muscle.

How to do it

1Sit at the preacher bench, set your armpits flush over the top pad, and grab the bar with an underhand grip.

2Press your upper arms firmly into the pad while keeping your spine straight.

3Exhale and curl the bar smoothly up in an arc.

4Squeeze your biceps hard at the top position.

5Inhale and slowly lower the bar back down, leaving a subtle bend in your elbows at the bottom.

Common mistakes

Locking out your elbows completely at the bottom, placing dangerous strain on the joints and tendons.

Lifting your arms off the pad as you curl, taking work away from the biceps.

Curling your wrists inward, shifting stress from your biceps to your forearms.

Breathing

Exhale as you curl the bar up; inhale as you lower it back down under control.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.