Why it's on the list: There are many versions of the preacher curl, and every serious physique builder has their fave. Whatever version you do, you'll get a serious pump, particularly if you have a quality pre-workout or pump supplement coursing through your bloodstream at the time. In fact, this old-school peak-builder can be nearly enough for an entire biceps workout, perhaps with something like hammer curls added to it.

As with other movements that start from a stretched position, you get the most muscle activation during the lower third of the movement. As the weight moves up, the muscle doesn't have to work as hard. This is one reason the cable might be the best implement to use here to help complete your biceps.

Preacher Curl Variations for Biceps Growth:

In your workout: Since your arms are against a bench, it's a very strict movement that doesn't allow a lot of cheating. Hence, this movement is best done toward the latter half of your workout for at least 8-12 reps per set.

Bicep Workout Biceps