How to do it
Adjust the seat so the armpits rest just over the top edge of the pad.
- 1
Sit at a preacher bench and hold a barbell with an overhand grip.
- 2
Place the back of your upper arms against the pad and extend your arms fully.
- 3
Curl the barbell towards your shoulders in a controlled motion.
- 4
Squeeze your biceps at the top, then slowly lower the barbell back to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Ensure that your upper arms are pressed against the preacher bench throughout the exercise to prevent using momentum.
Common mistakes
- ✕Taking a grip much wider than shoulder width
- ✕Bending the wrists backward during the curl
- ✕Bouncing the bar out of the bottom