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.

How it compares

Compared with the Barbell Curl, it loads Forearms 10 points lower. It needs Barbell + Bench where the other uses Barbell. Compared with the Concentration Curls, it loads Forearms 5 points higher. It needs Barbell + Bench where the other uses Dumbbells + Bench.

Other ways to train this

• Barbell Curl Barbell

Other exercises for the Biceps

• Concentration Curls 90% DumbbellsBench
• Incline Dumbbell Curl 90% DumbbellsBench
• Barbell Row 45% BarbellIntermediate
• T-Bar Row 45% BarbellProfessional

Exercise illustrations and data by RepDB (repdb.co), used under licence.