Preacher Curl

How to do it

1. Set the preacher bench so the pad sits under your armpits.
2. Rest the backs of your upper arms flat on the pad and grip the bar underhand.
3. Curl the bar up toward your shoulders.
4. Lower slowly all the way until your arms are straight - the stretch at the bottom is the point.
5. Never bounce out of the bottom: with your arms pinned, that force goes straight into your elbow.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Other ways to train this

• Barbell Curl Barbell

Photos and form cues from free-exercise-db, released into the public domain.