PulseLyf

How to do a Preacher Curl correctly

A curl with the upper arms supported on a pad, which keeps the biceps working through the movement and limits body swing.

Setup

1. Set the pad so your upper arms rest flat along it, with your armpits at or just above its top edge.
2. Choose a weight you can control through the full range without bouncing.
3. Sit with your chest against the pad and both feet flat on the floor.
4. Grip the bar or EZ-bar with hands about shoulder-width apart, palms facing up.

Execution

1. Start with arms nearly straight, without locking the elbows.
2. Curl the weight up by bending at the elbow only. Keep your upper arms on the pad.
3. Pause briefly at the top, with the biceps fully contracted and the wrists neutral.
4. Lower under control until the arms are nearly straight again. Keep tension on the muscle.
5. Repeat for the set, then rack the weight with control.

Common mistakes

• Lifting the elbows off the pad to swing the weight up.
• Rolling the wrists or lifting the shoulders to finish the rep.
• Dropping the weight quickly to full extension, which moves the load onto the elbow.
• Choosing a weight so heavy that the lower half of the rep turns into a bounce.

Muscles worked

Primary: Biceps brachii.

Secondary: Brachialis and brachioradialis. Forearm muscles help with grip.

More exercise guides

• How to do a Romanian Deadlift correctly
• How to do a Goblet Squat correctly
• How to do a Dumbbell Fly correctly
• How to do a Face Pull correctly
• How to do a Hanging Leg Raise correctly
• All exercise guides