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Biceps

Preacher Curl

Preacher Curl (Start)Preacher Curl (End)
LevelBeginnerEquipmentBarbellMechanicIsolationForcePull

A barbell curl performed with your upper arms supported on an angled pad, which limits swinging and isolates the biceps.

Strength
Primary musclesBiceps

Energy burned

≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.8 kcal/min

Estimate range 12–20 kcal (±25 %)

Muscle mass worked3 %
Effort during a set4.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Adjust the seat so your armpits rest on the top of the preacher pad.
  2. 2Grip the bar with an underhand shoulder-width grip and rest your upper arms flat on the pad.
  3. 3Start with your arms nearly straight, keeping your wrists neutral.

How to perform

  1. 1Curl the bar upward by bending your elbows, keeping your upper arms on the pad.
  2. 2Squeeze your biceps at the top without lifting your shoulders.
  3. 3Lower the bar slowly until your arms are almost straight.
  4. 4Repeat without bouncing at the bottom.

Alternatives

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More with Barbell

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Stretches for Biceps

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