HyperBody
Exercise library · Arms

Preacher Curl.

Isolation exercise specifically targeting the short head of the biceps for peak development, with secondary forearm engagement.

IntermediateEZ Bar
Preacher Curl
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Biceps (short head)
Secondary
Forearms
The play-by-play

How to do it.

  1. Step 01

    Sit on a preacher curl bench, resting your upper arms firmly on the pad.

  2. Step 02

    Grasp an EZ bar or dumbbells with an underhand grip.

  3. Step 03

    Fully extend your arms down the pad, feeling a stretch in your biceps.

  4. Step 04

    Curl the weight upwards towards your shoulders, contracting your biceps.

  5. Step 05

    Squeeze your biceps hard at the top of the movement.

  6. Step 06

    Slowly lower the weight back to the starting position, maintaining control.

What separates good from great

Pro cues.

  • Keep your triceps pressed against the pad to prevent cheating.

  • Avoid swinging the weight; focus on strict biceps contraction.

  • Use a full range of motion to maximize muscle activation and stretch.