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BeginnerArmsBarbellIsolation

Preacher Curl

A strict bicep curl variation using a preacher bench to eliminate momentum and isolate the biceps.

Preacher Curl demonstration

Visual demonstration — Preacher Curl

Muscles Worked

Biceps Brachii (Primary)Brachialis

Step-by-Step Instructions

  1. 1Sit at a preacher curl bench with your upper arms flat on the pad
  2. 2Grab a barbell or dumbbells with an underhand grip
  3. 3Curl the weight up by flexing your biceps
  4. 4Squeeze at the top
  5. 5Lower slowly, maintaining tension throughout

Training Recommendations

Strength
Sets3-4
Reps6-8
Rest90-120 sec
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps12-15
Rest30-45 sec

Tips & Variations

  • Don't let your arms fully lock out at the bottom to keep tension
  • Use a controlled tempo throughout
  • Try with an EZ curl bar for wrist comfort

Common Mistakes to Avoid

  • Lifting hips off the seat
  • Using momentum to swing the weight
  • Not fully lowering the weight

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