Technique
Sit at the preacher bench with your arms positioned over the pad. Hold the cable handle with your palm facing up and arm extended. Curl the weight toward your shoulder by bending your elbow, then slowly return to the starting position.
An isolation exercise using a preacher bench and cable resistance that targets the biceps brachii through controlled elbow flexion, providing strict form and maximum muscle isolation.
Sit at the preacher bench with your arms positioned over the pad. Hold the cable handle with your palm facing up and arm extended. Curl the weight toward your shoulder by bending your elbow, then slowly return to the starting position.
Sit at preacher bench with arms positioned over pad, holding cable handle with palm up and arm extended.
Arm curled with elbow bent and weight near shoulder, maintaining proper form and control throughout the movement.
Keep arms on pad, curl with control, feel the contraction, maintain proper form
Lifting arms off pad, using momentum, incomplete range of motion, poor grip
Increase resistance, add tempo changes, try different grips, or perform more reps.
Use lighter resistance, focus on form, reduce range of motion, or use dumbbells.
Maintain proper form to avoid elbow strain. Stop if you experience pain in elbows, wrists, or shoulders. Keep your arms pressed against the pad throughout the movement.