Instructions
- Sit at a preacher bench and position your upper arms flat and flush against the angled pad.
- Grip the barbell or EZ-bar with an underhand grip, arms fully extended.
- Curl the bar smoothly upward until your forearms are nearly perpendicular to the floor.
- Squeeze the short head of your biceps intensely at the top.
- Lower the barbell slowly under control until arms are extended without hyper-locking elbows.
- Inhale on the way down and exhale on the curl.
💡 Pro Tip & Form Cue
Stop just short of vertical at the top to keep continuous mechanical tension on the biceps throughout every inch of the rep.
Common Mistakes
- Hyperextending elbows at the bottom: Never drop weight abruptly at full extension to protect biceps tendons.
- Lifting chest off the pad: Keep your armpits firmly wedged into the top of the preacher pad.
- Curling too far back: Stop when forearms reach vertical; past vertical tension drops to zero.
📊 Recommended Sets & Reps
3–4 sets of 10–12 reps with strict cadence.