Preacher Curl

A curl variation using a preacher bench to isolate the biceps.

How to do it

1. Sit at a preacher bench with your upper arms resting on the pad.
2. Hold an EZ-bar with an underhand grip.
3. Curl the bar up toward your shoulders.
4. Lower with control until arms are nearly straight.
5. Repeat.

Tips

• Avoid bouncing at the bottom to protect the biceps tendon.
• Keep your wrists neutral rather than letting them bend back.
• Don't shrug your shoulders as the bar rises.

Muscles

Primary: Biceps

Secondary: Brachialis