Preacher Curl

What it is

This isolation movement uses an E-Z curl bar and a preacher bench to intensely target your biceps brachii. You perform controlled curls, focusing on a deep stretch and powerful contraction through the full range of motion.

Technique tips

• Maintain full upper arm contact with the preacher pad.
• Keep your chest pressed firmly against the bench.
• Control the descent, slowly lowering for a deep stretch.
• Exhale as you curl the bar up, focusing on biceps contraction.
• Squeeze your biceps intensely at the top of each repetition.
• Avoid rocking your body; isolate the biceps movement.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.