This exercise isolates the biceps, minimizing the use of the shoulders and back.
- +Isolates biceps brachii muscle
- +Reduces cheating by stabilizing the upper body
- +Helps develop the lower portion of the biceps
- –Overdoing can cause elbow stress
- –Does not target all arm muscles
This exercise targets:
–
Biceps
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set seat so your armpits rest at the top edge of the preacher pad
- Grip the barbell shoulder‑width with an underhand (palms up) grip
- Plant chest against the pad; upper arms flat, elbows just over the pad’s edge
- Curl the bar by squeezing your biceps; keep elbows fixed and wrists straight
- Pause briefly at the top; don’t let shoulders roll forward
- Lower slowly to a near-full stretch; keep a slight bend at the bottom
- Exhale up, inhale down; use controlled weight—no swinging or bouncing