Back to Exercises
Intermediate
Preacher Curl
muscle building and strength
armsPreacher Curl BenchBarbell or Dumbbell
Instructions
- 1Position arms on preacher curl pad, chest against pad
- 2Grip barbell or dumbbell with underhand grip
- 3Curl weight upward by flexing biceps
- 4Squeeze biceps at top of movement
- 5Lower weight slowly with control
Coaching Cues
- Keep upper arms stationary against pad throughout movement
- Focus on biceps contraction, not arm movement
- Maintain strict form with no body momentum
Common Mistakes
Lifting elbows off pad
Fix: Keep arms firmly against preacher pad
Using body momentum
Fix: Reduce weight and focus on strict biceps contraction
Breathing
Exhale when curling up, inhale when lowering
Recommended Reps
3–4 sets of 10–12 reps
Safety Notes
- • Choose weight you can control for 8-12 reps
- • Adjust preacher pad for proper arm positioning
- • Stop if you feel elbow or wrist pain
