Biceps
Device
Preacher curls
Preacher curls for the lower biceps and a strong contraction.
Setup
Adjust seat height so armpits rest comfortably on the top edge of the pad.
Place upper arms flat on the incline pad, chest against the support.
Grasp the curl bar or dumbbell(s) with an underhand grip, wrists straight.
Shoulder blades stable, core tight.
Do not fully extend arms at the start, keep slight tension.
Execution
Curl the weight up, keeping upper arms on the pad.
Squeeze biceps at the top, hold briefly.
Lower slowly and controlled until biceps are fully stretched.
No momentum, do not lift upper arms off the pad.
Breathing: Exhale when curling, inhale when lowering.
