← EXERCISE LIBRARYStrength
Preacher Curl
A curl performed with the upper arms braced on a preacher pad, removing momentum and hitting the biceps through a hard stretch. A staple for peak biceps work.
- 01Set the upper arms flat on the preacher pad, armpits near the top.
- 02Hold the weight with the arms nearly straight at the bottom.
- 03Curl up by bending the elbows, keeping the arms glued to the pad.
- 04Squeeze at the top without swinging.
- 05Lower slowly to a near-full stretch.
- 01Keep the upper arms flat on the pad.
- 02Control the stretch at the bottom.
- 03Squeeze, don't swing, at the top.
- 01Dropping fast into the stretch and yanking back up — protect the elbow with a slow negative.
- 02Lifting the arms off the pad — keep them planted.
- 03Not lowering fully out of caution — a controlled full stretch is the point.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.