Exercise guide

How to do preacher curl

Biceps — short head

Preacher curl starting position — correct set-up before the first rep
Start
Preacher curl finished position — the end of one repetition
End of rep

Step by step

  1. Set the seat so the top of the pad sits under your armpits, upper arms flat on the pad.
  2. Take an underhand grip on the EZ bar at shoulder width.
  3. Curl up until the forearms are just short of vertical — stop before the tension disappears.
  4. Lower for 2 seconds to nearly straight arms, staying in control at the bottom.

The cue that matters

CueThe pad kills all momentum, which is exactly why it works.
AvoidDropping the weight fast at the bottom. Straightening hard and fast under a heavy bar is how biceps tear.

Where this sits in the split

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