This isolation exercise targets the biceps brachii and brachialis by fixing the upper arms on a preacher bench, minimizing momentum and maximizing tension.
What this exercise works
Muscles
biceps brachii · brachialis
Goals
hypertrophy
Equipment
Barbell
Category
Strength
Difficulty
intermediate
Demonstration
Step 1
Step 2
How to perform the movement
Sit on a preacher bench with your chest against the pad, gripping a barbell with an underhand, shoulder-width grip.
Position your upper arms firmly against the pad, ensuring your elbows are slightly bent at the start.
Curl the barbell upwards by contracting your biceps, keeping your upper arms stationary on the pad.
Squeeze your biceps at the top of the movement, focusing on peak contraction.
Slowly lower the barbell back to the starting position, controlling the eccentric phase.
Fully extend your arms at the bottom to achieve a complete stretch in the biceps.
Technique cues and common mistakes
Maintain constant tension on the biceps throughout the entire range of motion.
Avoid lifting your elbows off the pad; this indicates you're using too much weight or momentum.
Focus on a controlled eccentric (lowering) phase to maximize muscle damage and growth.
Keep your wrists straight and aligned with your forearms to prevent strain.
From guide to workout
Put this exercise into your week
Tempo turns your plan into guided workouts, keeping reps, work intervals and recovery in one place.
