Preacher curl
How to do it
- Sit at the preacher bench with your arms extended on the angled pad and your armpits set over the top edge.
- Grip the EZ bar with an underhand grip at shoulder width – this is the starting position.
- Curl the bar towards your shoulders, contracting the biceps, breathing out, keeping your upper arms against the pad.
- Hold the contraction for one second at the top, then lower the bar under control, breathing in, without locking your elbows out completely.
- Repeat for the desired number of reps.
Key to the execution: Keep your armpits against the pad at all times, without shrugging your shoulders.
Common mistakes
- You lift your armpits off the pad towards the end of the set in order to gain momentum.
- You lock your elbows out completely at the bottom, putting pressure on the joint.
- You use too much weight, which forces you to swing your shoulders.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Arms exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.