Exercise guide
Preacher Curl
The Preacher Curl uses an angled pad to support the upper arms while the elbows bend against an EZ-bar. The fixed upper-arm position reduces the opportunity to swing the weight.
Training context
Understanding the Preacher Curl
The exercise places the biceps under substantial tension near the extended-elbow position. That makes a controlled bottom range especially important.
The elbows do not need to be forced into a hard lockout. Stop at the longest position that remains comfortable and keeps the upper arms supported.
Technique overview
Keep the upper arms connected to the pad
Set the seat and pad so the armpits and upper arms remain supported. Lower the EZ-bar slowly without lifting the shoulders, then curl it upward by bending the elbows. Pause briefly and begin the next descent before the arms lose contact with the pad.
Treat this as an overview and use a range, pace, and setup you can control.