How to do a preacher curl
Set the seat so your armpits sit at the top of the pad when your upper arms rest on it.
Hold the EZ-bar with an underhand grip on the angled parts of the bar.
Start with your arms almost straight and the backs of your upper arms flat on the pad.
Curl the bar up toward your shoulders, keeping your arms on the pad.
Lower it slowly until your arms are almost straight again.
These steps describe common technique. If something hurts, stop and ask a qualified coach or clinician.
Common preacher curl mistakes
Lifting your elbows off the pad
Keep your upper arms down. Lifting them lets your shoulders help.
Dropping into the bottom
Lower under control and stop just short of locking your elbows.
Seat too low
Raise it until your armpits are snug against the top of the pad.
Half reps at the top
Curl until your forearms are close to vertical.
How to track your preacher curl
Log the weight and reps of every set. Over a few weeks, the heaviest weight you lift and your estimated one-rep max show whether you are getting stronger, even when your sets use different rep counts.
Estimated 1RM, Epley formula
25 kg × (1 + 10 ÷ 30) ≈ 33 kg
A set of 10 at 25 kg estimates a one-rep max of about 33 kg.
