Preacher Curl
- Primary musclesBiceps
- EquipmentBarbell
- LevelBeginner
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Preacher Curl".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsSet a preacher bench to your height and take an EZ-bar with an underhand grip at about shoulder width.
Rest your upper arms flat on the pad and press your chest against the bench.
Inhale and lower the bar slowly until your arms are almost straight and your biceps are fully stretched.
Exhale and curl the bar up toward shoulder height, squeezing your biceps.
Hold for a second at the top, then lower and repeat for the planned reps.
Stop just short of locking out at the bottom if you feel strain in the elbows, and avoid dropping the bar quickly.
Lifting your elbows or hips off the bench means the weight is too heavy.
A low cable placed in front of the bench is a good alternative, and changing your grip shifts the emphasis.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.