Preacher Curl
The preacher curl eliminates cheating by bracing your upper arms against a pad. This strict isolation forces the biceps to do all the work, especially targeting the short head.
How to Perform
Sit at the preacher bench with your upper arms flat against the pad.
Grip the bar or dumbbells with an underhand grip.
Curl the weight up to shoulder level without lifting your arms off the pad.
Lower slowly — the eccentric on preacher curls is extremely effective.
Do not hyperextend at the bottom — stop just short of full lockout.
Common Mistakes to Avoid
Lifting the elbows off the pad to cheat the weight up.
Hyperextending the elbow at the bottom, risking a bicep tear.
Using too much weight and cutting the range of motion short.
Muscle Activation
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