How to Perform

Sit at the preacher bench with your armpits resting on the top edge of the pad
Extend your arms fully over the pad, gripping the bar with an underhand grip
Curl the bar up, keeping your upper arms pressed against the pad
Squeeze at the top for 1 second
Lower slowly over 3 seconds — the stretch at the bottom is where the growth stimulus is highest

Tips

Press your upper arms firmly into the pad throughout — lifting your elbows off the pad is cheating and defeats the purpose
No preacher bench? An incline bench set to about 60 degrees with dumbbells, or a spider curl, provides a similar braced position
Use a 2 second curl and 3-4 second descent — the slow eccentric under full isolation is what makes this exercise special
Going too heavy and using momentum to get off the bottom is the most common mistake — use weight you can control smoothly
Feel the deep stretch in your bicep at the bottom and the hard squeeze at the top — the burn near your inner elbow means you are hitting the right area

Equipment	Why You Need It	Our Pick	Review
Barbell	EZ curl bar is ideal for wrist comfort on the preacher pad	Olympic EZ Curl Bar	Read Review
Weight Plates	Progressive loading for steady strength gains	Bodymax Olympic Plates	Read Review