Preacher Curl
Biceps • Gym • Intermediate
- Muscle Group: Biceps
- Training Type: Isolation
- Equipment: Cable Machine
- Difficulty: Intermediate
Exercise Overview
The preacher curl is an isolation exercise that targets the biceps by placing the upper arms against an angled pad, limiting momentum and shoulder involvement. This setup keeps constant tension on the biceps throughout the movement, making it highly effective for improving muscle control, peak contraction, and overall arm definition.
How To Do It
1. Setup
Place a preacher bench in front of a low pulley cable machine. Attach a straight bar or short bar handle to the cable and adjust the bench so your upper arms rest comfortably on the pad.
2. Starting Position
Grip the bar with an underhand grip and fully extend your arms along the pad. Keep your chest up, shoulders relaxed, and upper arms firmly pressed into the bench.
3. Execution
Curl the bar upward toward your shoulders by bending at the elbows. Focus on squeezing the biceps while keeping your upper arms stationary against the pad.
4. Return
Slowly lower the bar back to the starting position under control, maintaining constant tension from the cable throughout the movement.