01Equipment Needed

  • Preacher curl bench
  • Barbell or dumbbell
  • Weight plates

02Proper Technique

  • Adjust the seat of the preacher curl bench so that your upper arms rest comfortably on the pad.
  • Grab the barbell or dumbbell with an underhand grip, slightly wider than shoulder-width apart.
  • Lower the weight slowly and fully extend your arms.
  • Curl the weight upwards while keeping your upper arms stationary.
  • Squeeze your biceps at the top of the movement and hold for a second.
  • Slowly lower the weight back to the starting position.

03Common Mistakes to Avoid

  • Using excessive weight, resulting in improper form and potential injury.
  • Using momentum to lift the weight instead of relying on the muscles.
  • Allowing the upper arms to move or lift off the pad during the exercise.

04Variations of Preacher Curl

  • Dumbbell Preacher Curl: Perform the preacher curl exercise using dumbbells instead of a barbell.
  • Reverse Preacher Curl: Perform the preacher curl with an overhand grip to target the brachialis from a different angle.

Conclusion

Incorporating preacher curls into your arm workout routine can help you develop stronger and more defined biceps. Remember to start with lighter weights and focus on maintaining proper form throughout the exercise. Gradually increase the weight as your strength improves. Consistency and proper technique are key to achieving the best results.

MethodsDetails
Step 1Set up the preacher curl bench with proper alignment.
Step 2Grab the barbell or dumbbell with an underhand grip.
Step 3Lower the weight and fully extend your arms.
Step 4Curl the weight upwards while keeping your upper arms stationary.
Step 5Squeeze your biceps at the top of the movement and hold for a second.
Step 6Slowly lower the weight back to the starting position.
preacher curl
biceps
brachialis
isolation exercise