How to do it
- Set the seat so your armpits rest on the top of the pad.
- Curl the weight up until your forearms are just short of vertical.
- Lower under control until the arms are almost straight.
Cues that matter
- Never fully relax at the bottom — keep a hint of tension in the elbow.
- The fixed arm position stops any cheating.
Common mistakes
- Dropping the weight fast at the bottom, which strains the elbow tendons.
- Lifting the elbows off the pad.
Muscles worked
Primary
- Biceps
- Short head
Also works
- Forearms
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Preacher Curl in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the biceps with different equipment — for a day the machine is taken, or a gym that does not have one.