A Preacher Curl uses a special bench to support the triceps and isolate the biceps to build the arms.

Muscle group: Biceps

Steps

Adjust the seat of the bench so your arms are level with the top of the bench.

Grasp the bar underhand (palms facing up) shoulder width apart.

Picking up the bar, rest your arms against the bench and extend them fully.

Keeping your arms on the bench at all times, curl the bar up towards your head.

Pause for a moment and then lower the bar back to starting position.

Tips

Perform this exercise in a slow controlled manner for best results.

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