Isolation · Isolation
Preacher Curl
Targets Biceps with an optimal working range of 8–12 reps.
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Preacher Curl:
- 1 Seat yourself so armpits fit snugly over top of pad
- 2 Curl bar smoothly without lifting elbows off pad
- 3 Lower under control to near full extension without hyperextending
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Hyperextending and bouncing at bottom of pad
- ✕ Lifting hips or shoulders off seat to cheat
Programs Featuring Preacher Curl (4)
PHAT (Power Hypertrophy Adaptive Training)
Layne Norton’s 5-day powerbuilding system combining 2 heavy Upper/Lower Power days (3–5 rep compounds) with 3 high-volume Bodybuilding Hypertrophy days (Back/Shoulders, Lower Body, Chest/Arms).
Arnold Split (6-Day Chest/Back, Shoulders/Arms, Legs)
The classic 6-day Golden Era antagonist bodybuilding split pairing Chest & Back, Shoulders & Arms, and Legs twice per week for high-frequency hypertrophy and compound strength.
DC (Doggcrapp) Rest-Pause Power-Hypertrophy Split
Dante Trudel’s famous high-intensity power-bodybuilding system combining Rest-Pause top clusters, loaded fascia stretching, heavy Deadlift/Row straight sets, and 20-rep Squat Widowmakers.
FST-7 Bodybuilding Split (Heavy Anchor + 7-Set Pump)
Hany Rambod–inspired 5-day power-bodybuilding split anchoring each workout with a progressive barbell compound lift before finishing the target muscle group with 7×12 short-rest fascia stretch sets.