Preacher Curl

Biceps

Equipment: Barbell

New to this

Your first preacher curl

What weight should I start with on the preacher curl?

Start with the empty EZ bar, which weighs 15 to 25 lb depending on your gym. The pad takes away all momentum, so this will feel heavier than a standing curl at the same weight. Add 5 lb per side once you hit 12 clean reps.

What usually goes wrong on the preacher curl?

Set the seat so your armpits rest on the top of the pad with your feet flat.

Grip the bar palms up, hands about shoulder-width, arms fully extended.

Curl the bar up to chin height, keeping your upper arms flat on the pad.

Lower slowly all the way to straight arms. This bottom half is where the growth happens.

You should feel this in the lower biceps near the elbow. Elbow ache means you dropped the weight instead of lowering it.

Most common mistake: cutting the bottom of the rep short. Full extension every time, even with less weight on the bar.

If the preacher bench is taken

The Alternate Hammer Curl is a standing option that adds forearm work.

Cable Hammer Curls with a rope keep constant tension, which makes cheating harder.

How to do it

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.