Biceps
Preacher Curl
3 × 8–12 · Intermediate · Barbell
How to do it
- Set the preacher pad under your upper arms with your chest against it.
- Grip an EZ-bar or barbell with arms nearly extended.
- Curl the bar up without lifting your elbows off the pad.
- Lower slowly to just short of full extension.
Coach tip: Never slam into full extension with a heavy load; control the last few centimetres.
About this exercise
The biceps flex the elbow and help stabilise the shoulder. Direct curl work builds arm size and the pulling strength that supports rows and chin-ups.
Primary muscles
Biceps brachii
Also working
Brachialis, forearm flexors
Common mistakes
- Swinging the hips to start every rep
- Letting the elbows drift forward at the top and losing tension
- Dropping the weight instead of lowering it under control
Form & safety — Keep your upper arm still and your wrist neutral. Full, controlled reps with less weight beat heavy half reps every time.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.