Preacher Curl
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Dumbbell, Bench
Primary muscle group
Biceps Brachii
Secondary muscle groups
Brachialis, Forearm Flexors
Movement pattern
Elbow Flexion with the Arm Fixed in Front
Training goal
Hypertrophy
Sport
Bodybuilding, General Athletic Development, Powerlifting
Overview
Purpose. Load the biceps in a shortened-to-mid range with no ability to cheat with the trunk.
How it fits the system. A beginner-level elbow flexion with the arm fixed in front entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Cable Hammer Curl and Bench Dip.
Primary muscles
Biceps Brachii
Secondary muscles
Brachialis, Forearm Flexors
Movement pattern
Elbow Flexion with the Arm Fixed in Front
Equipment
Dumbbell, Bench
Difficulty
Beginner
How to Perform
- Set the armpit over the top of an angled pad with the arm fully extended.
- Curl the weight until the forearm is vertical.
- Squeeze for one second at the top.
- Lower slowly to full extension without letting the elbow leave the pad.
Coaching Cues
- "Elbow glued to the pad."
- "Control the last third of the descent."
- "Wrist stays neutral."
Common Mistakes
- Coming off the pad to gain range.
- Bouncing out of the bottom.
Progressions & Regressions
Progressions
Add load, slow the eccentric, or add a partial-range finisher.
Regressions
Reduce load, or use a seated dumbbell curl.
When to Use It
When to use
Arm hypertrophy blocks and elbow-flexor accessory work.
When not to use
Biceps tendon or elbow pain at full extension.
Programming
8–12 reps, 3–4 sets, 60–90 seconds rest.
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