Arms
Preacher Curls
A staple isolation movement designed to maximize biceps peaks by eliminating momentum through strict bench support.
How to perform.
Follow the sequence — setup is half the lift.
Adjust the seat height so that your armpits rest comfortably against the top of the angled pad.
Grip the EZ-bar with an underhand grip at the inner curved sections to reduce wrist strain.
Lower the weight slowly until your arms are fully extended and you feel a deep stretch in the biceps.
Curl the bar toward your shoulders by contracting the biceps while keeping your triceps pressed firmly into the pad.
Squeeze the muscles at the top of the movement for one second without letting the bar rest at the vertical point.
Return the bar to the starting position using a controlled, deliberate tempo to maintain tension.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using a partial range of motion by not fully extending the elbows.
- Allowing the elbows to flare outward or lift off the support pad.
- Swinging the torso to help lift the weight instead of isolating the arms.
- Choosing a weight that is too heavy, which increases the risk of distal biceps tendon strain.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.