Arms
Preacher Curl
What it works
Mainly: Biceps. Also: Forearms.
Setup
Upper arms flat on the pad, armpits close to the top edge.
How it goes
Curl up, then lower with real control — the bottom of this movement is where people get hurt rushing.
Two things people get wrong
- Dropping the weight fast at the bottom with the arm nearly straight.
- Lifting the elbows off the pad.
If the kit’s busy
Seated incline dumbbell curl.
Also written as: Preacher Curls
In these programmes
These are setup and execution cues, not coaching. If something hurts, stop — and if you're training around an injury or a health condition, get a professional's eyes on it first.