Preacher Curl
10 reps
Curl the bar up the angled pad without letting your upper arms lift.
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BICEPS
Preacher Curl
The preacher curl locks your upper arms against an angled pad so you can't swing to move the weight, making it one of the strictest biceps exercises. Paired with an EZ-bar for a comfortable grip and added stability, it's excellent for building biceps strength with almost no cheating.
How to do it
- 1
Sit at the preacher bench with your chest pressed against the pad.
- 2
Reach over the pad and grip the bar underhand with your arms resting on the angled surface.
- 3
With your upper arms flat on the pad, bend your elbows to curl the bar up toward your shoulders.
- 4
Bring the bar up until your forearms nearly meet your biceps.
- 5
Lower the bar back down under control until your arms are extended along the pad.