Arms
Preacher Curl
Preacher curl
Video
Execution (step by step)
1
Elbows on the angled side of the preacher bench.
2
Underhand grip on the EZ-bar or straight bar.
3
Curl up -- elbows do not move away from the bench.
4
Squeeze the biceps together at the top.
5
Lower slowly -- full extension at the bottom.
Muscles
Primary
biceps
Programming
| Strength | 3 sets x 8-10 reps |
| Hypertrophy | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-20 reps |
Alternatives
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