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ArmsPin machineIsolation — elbow flexion

Preacher Curl

Reviewed by Bryan Cortez, MS

Elbows locked on the pad — strict curling, but never bounce the stretched bottom.

Rep Sweet Spot
8-15
Sets
2-3
sets
RIR
0-2

How to do it

Setup

  • Armpits over the pad, upper arms flat on it, grip the bar or handles.

Execution

  • Curl up and squeeze, then control all the way to a full stretch at the bottom
  • don't bounce out of the stretch (it strains the elbow).

Common Errors

  • Bouncing out of the stretched bottom (tendon risk)
  • Lifting the elbows off the pad
  • Half reps at the top
  • Going too heavy and shortening the range

No-Fly Zone

under 6 reps (bouncing the stretched bottom risks the biceps tendon)

Programming

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The Evidence

Builds the biceps short head with strict form. Does NOT allow the long-head stretch of an incline curl.

SFR — 4

Train with the system.

Programs, coaching and the full library — inside the community.

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What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

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These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.