Preacher curl
Biceps . Forearms
Rest the arms on the pad, curl without lifting the elbows.
Use in a programExercise profile
Best forMuscle growth
Effectiveness★★★★☆ 4/5
EquipmentBarbell, Dumbbell, Machine, Bench
Also worksBiceps, Forearms
Recommended3 sets x 8-12 reps, rest 60-90 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
Do not snap the elbow straight at the bottom.
- Purpose
- A supported curl that isolates the biceps strictly.
- Setup
- Sit at a preacher bench, arms over the pad, underhand grip.
- Common mistakes
- Bouncing at the bottom or extending too fast.
- Easier
- Use lighter weight and stop short of full extension.
- Harder
- Pause at the top or slow the lowering.
- Safety
- Do not snap the elbow straight at the bottom.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s