1 / 6Preacher Curl
Curling with your arms resting on a slanted pad stops any swinging, so the biceps do all the work.
Biceps
- Level
- Beginner
- Equipment
- EZ bar, Bench
- Main muscle
- Biceps
- Also works
- —
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Sit at a preacher bench with your upper arms flat on the pad.
- 2Hold the bar with palms facing up and arms almost straight.
- 3Curl the bar up toward your shoulders.
- 4Lower it slowly without locking your elbows.
Common mistakes
- Lifting the elbows off the pad
- Dropping fast to the bottom
- Locking the elbows hard at the bottom
Tips
- Set the seat so your armpits rest on the top of the pad
- Curl up and squeeze
- Lower under control to nearly straight
Questions
Is it safe at the bottom?
Yes, if you lower slowly and don't bounce. That stretched bottom part is where the biceps work hardest.
Barbell, EZ bar or dumbbell?
Any of them work; an EZ bar is often the most comfortable on the wrists.
More Biceps exercises
See all exercises →
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