Preacher Curl
- Works
- Biceps
- Equipment
- Barbell
- Level
- Beginner
- Type
- Isolation
How to do it
Setup. To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
- With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position.
- As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
- As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.
- Repeat for the recommended amount of repetitions.
Cues
- Armpits on the pad.
- Curl, stop just short of vertical.
- Lower all the way, slowly.
Common mistakes
- Bouncing out of the bottom.
- Lifting the elbows.
Where to start
Sets2-3
Reps8-12
Rest1 min
Tempo1-1-3
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have a sore elbow. Pain that's sharp or gets worse set to set means stop.