All workouts

Preacher curl

Biceps

3 × 15BicepsQuest 3

How to do it

  1. 1Upper arms firm on the pad.
  2. 2Curl up, squeeze, lower under control.

Avoid

Slamming into full elbow lockout.

Coaching notes

Why do it
Strict biceps isolation with arms supported on the pad.
Breathing
Exhale curl · inhale lower.
Tempo
Squeeze · lower under control — no slam.

Be careful

  • Don't slam into full elbow lockout at the bottom.
  • Upper arms stay glued to the pad.
  • Use a load you can control for all 15 — ego curling tears tendons.

Common mistakes

  • Lockout slam
  • Lifting elbows off the pad
  • Partial top-only reps