Isometric Preacher Curl Hold

Body region

• Arms

Muscles

Main

• Biceps
• Brachialis

Helps

• Brachioradialis

Holds

• Flexor Carpi Radialis
• Flexor Carpi Ulnaris
• Flexor Digitorum Superficialis

Equipment

• Barbell or EZ Bar
• Preacher Bench

Technique

1. Sit at a preacher bench with the backs of your upper arms flat on the pad.
2. Hold the bar underhand at shoulder width and curl it up until the elbows are bent to about 90 degrees.
3. Hold the bar still at that angle for the planned time while breathing steadily.
4. Lower the bar slowly to the start before letting go.

Cues

• Pick a load you can hold for the whole set without the angle sinking.
• Squeeze as if you were trying to curl the bar higher.

Common mistakes

• Holding your breath during the hold.
• Letting the bar sink and then jerking it back up.
• Dropping out of the hold onto straight arms.

Variations

• EZ-Bar Isometric Preacher Curl Hold

Alternatives

• Preacher Curl
• Dumbbell Preacher Curl
• Reverse-Grip Preacher Curl