Preacher Curl

Total bicep isolation. The preacher bench locks the shoulders and elbows in place, forcing the biceps to work without any assistance from momentum.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull

Required Equipment

Barbell

Target Muscle Groups

Primary

Biceps

Secondary

Forearms

Setup

Sit at a preacher bench with your armpits snug against the pad. Hold the bar or dumbbells with a supinated grip. Plant your feet.

Instructions

1. Curl the weight toward your chin.
2. Squeeze the biceps hard at the peak.
3. Lower the weight slowly until arms are fully extended.
4. Keep your back straight.
5. Maintain neutral wrists.

Common Mistakes

1. Lifting elbows off the pad.
2. Using momentum.
3. Partial range of motion.

Alternative Exercises

Zottman Curl

Beginner / Dumbbells / Biceps / pull

A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.

Wrist Curl

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A forearm-focused isolation exercise. It builds grip strength and muscle volume in the forearm flexors through controlled flexion.

Wrist Circles

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A mobility exercise for the wrist joint. It improves joint health, flexibility, and prepares the wrists for heavy pressing or pulling movements.

Standing Wide Grip Biceps Curl

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Emphasizes the inner (short) head of the biceps. The wider grip shifts the tension to build arm thickness and a fuller bicep appearance.

Standing One Arm Concentration Curl

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Unilaterally isolates the bicep to fix imbalances and maximize the peak. The vertical arm position ensures high tension on the bicep fibers throughout.

Standing Concentration Curl

Beginner / Dumbbells / Biceps / pull

A standing variation that isolates the biceps by positioning the arm in a fixed vertical line, minimizing any possible use of momentum or leg drive.

Standing Biceps Curl

Beginner / Dumbbells / Biceps / pull

The most popular bicep exercise for building overall arm mass. It targets the biceps brachii through a natural and powerful curling arc.

Seated Reverse Grip Concentration Curl

Beginner / Dumbbells / Biceps / pull

A unique unilateral isolation exercise for the brachialis and forearms. Sitting removes momentum while the reverse grip targets the outer arm and forearm extensors.