Preacher Curls
Sit at a preacher bench, chest on the pad. Grip the bar underhand with arms extended; curl without letting upper arms leave the pad, then lower slowly. Isolates biceps and builds strength.
Muscles worked
Equipment
Preacher benchBarbell
How to do it
- Set up with upper arms on the preacher pad and wrists straight.
- Take an underhand grip and let the elbows start fully extended.
- Curl the weight by bending only the elbows.
- Stop before the elbows drift forward or the wrists fold.
- Squeeze briefly at the top.
- Lower for two counts back to full extension.
Watch for
- Elbows moving forward to shorten the rep.
- Shoulders shrugging to start the lift.
- Torso swinging to move the weight.
Breathing
Exhale as you curl up, inhale as you lower.
Tip
Choose a load that lets the last rep keep the same two-count lowering phase.
Track this exercise in the SmartReps app
Log sets, reps and weight, and let the AI coach plan your progression — free on iOS and Android.
Log this exercise in SmartReps
