Preacher curl (barbell)

3 × 8-12  ·  Equipment: Dumbbells, Bench

Muscle groups: Arms

How to do preacher curl (barbell)

1. Rest the backs of your arms on the preacher pad.
2. Grip the bar at shoulder width.
3. Curl the bar squeezing your biceps.
4. Lower slowly, extending without locking.

Mistakes to avoid

• Don't lift your arms off the pad.
• Avoid momentum from your back.
• Don't snap at the bottom of the range.

Progression

• Raise the weight weekly. At 3x12, add a 2-second pause at the top.