FlexPreacher Curls
Muscles worked
- Biceps Brachii
- Brachialis
- Brachioradialis
- CategoryPull
- Default target4 sets × 8–12 reps per side
- EquipmentDumbbells, Chair (optional)
- Movement patternIsolation Upper
- Training stylesHypertrophy, Strength
Technique
Setup
Sit or stand at a preacher bench (or use the back of a chair with padding). Rest your upper arm against the pad with your arm fully extended.
Movement
Curl the dumbbell toward your shoulder while keeping your elbow pinned to the pad. Squeeze at the top, then slowly lower to full extension.
Form Tip
The pad removes all momentum from the lift, making this a pure isolation exercise for the biceps. Ensure you reach full extension at the bottom.
Increase Difficulty
Pause for 2 seconds at the peak contraction or use a slower eccentric phase.
Decrease Difficulty
Use a lighter weight to maintain strict form and prevent swinging.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.