Arms and calves · Regular

Preacher Curl

A curl with the upper arms resting on a slanted pad, so the biceps work with no help from the body.

Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.

Works

biceps; also forearms

Kit

Barbell, Bench

Dose

8 to 12 reps

It goes into the workout in progress at the Bench, as a new group in its main set.

Set up

Sit at a preacher bench with your armpits snug on the top of the pad. Hold the bar underhand with arms nearly straight.

While you move

• Armpits tight to the pad
• Curl without lifting your elbows
• Squeeze at the top
• Lower until almost straight

Avoid

• Snapping the arms straight at the bottom
• Lifting the elbows off the pad
• Going too heavy and jerking

Other ways