Exercise library
Preacher Curl
The preacher curl locks the upper arm in place so the biceps do the work without help from the shoulders or torso.
MachineArmsBeginner
- Equipment
- Machine
- Focus
- Arms
- Level
- Beginner
- Suggested sets
- 3–4 sets of 8–12 reps.
- Muscles worked
- BicepsForearms
How to do it
- 1Adjust the seat so your upper arms rest comfortably on the pad.
- 2Grip the handles and keep your chest close to the support.
- 3Curl the weight upward by bending only at the elbows.
- 4Squeeze your biceps at the top without letting the shoulders roll forward.
- 5Lower the weight slowly until your arms are nearly straight and repeat.
Tips & tricks
- Use the pad to stay strict and prevent body English.
- Let the biceps lengthen at the bottom without fully relaxing.
- Control the negative for more tension and better elbow comfort.
Common mistakes
- Lifting the upper arms off the pad to cheat the weight up.
- Cutting the bottom half of the rep short.
- Dropping the handles quickly instead of lowering with control.
