Own Every Range
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VIDEO DEMO

Preacher Curl

YouTube · Catalyst AthleticsDumbbell Preacher Curl | Olympic Weightlifting Exercise LibraryWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Preacher Curl

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Sit at a preacher bench with the upper arms fully supported and hold the weight with elbows nearly straight.

  2. 02
    Move

    Keep the armpits and upper arms on the pad as you curl the weight toward the shoulders.

  3. 03
    Finish

    Stop before the upper arms lift, then lower smoothly without bouncing out of the open elbow.

START WHERE YOU CAN WIN

Regress the demand

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02
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EARN THE NEXT STEP

Progress the ownership

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More about this movement

BICEPS & FOREARMS / 53

Short rangeShort range

Preacher Curl

Sets: 3–4 · Reps: 6–12

Curl from an open elbow without letting the shoulder create momentum.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The pad fixes the upper arm and exposes elbow-flexor strength from the longer bottom position into a shortened curl.