Exercise · Form & cues
Preacher Curl (Machine or EZ Bar) — form guide
Biceps (short head emphasis). Equipment: Preacher Bench + EZ Bar OR Preacher Curl Machine. Difficulty: Beginner.
TEMPO
1-1-3-1
The pad eliminates body english. The 3-second eccentric to a fully-stretched position is what builds the bicep peak.
Cues
- Armpits pressed into the pad
- Full ROM — let elbows extend at the bottom
- Squeeze 1s at the top, lower 3s
Common mistakes
- Lifting elbows off the pad to cheat
- Half-reps from joint angle
Injury notes
Brutal at full stretch — drop weight if you have bicep tendinopathy.
Progression
Add 1–2.5kg when 10 strict reps land with full extension.