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Preacher Bicep Curl

An isolation exercise that targets the biceps brachii using a preacher bench to eliminate momentum and ensure strict form, providing focused muscle development and definition.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Sit on the preacher bench with your arms positioned over the pad and your chest against the bench. Hold a barbell or dumbbells with an underhand grip and curl the weight upward while keeping your upper arms stationary against the pad.

Starting Position

Sit on the preacher bench with your chest against the pad, arms positioned over the pad, and holding the weight with an underhand grip at arm's length.

Finishing Position

Return to the starting position with arms extended and weight at arm's length, maintaining the same seated position and grip throughout the movement.

Form Cues

Keep your upper arms against the pad, curl the weight up, control the descent, maintain proper form, avoid swinging

Common Mistakes

Using momentum, lifting upper arms off pad, incomplete range of motion, poor grip, arching back

Progression Tips

Increase weight gradually, add pause at peak contraction, perform variations, incorporate tempo changes, try different grip positions.

Regression Tips

Use lighter weight, focus on form over weight, perform with dumbbells, reduce range of motion, practice proper form.

Safety Notes

Maintain proper form to avoid elbow strain. Stop if you experience elbow or wrist pain. Keep your upper arms firmly against the pad throughout the movement. Ensure the bench is properly adjusted for your height.