Men's Fitness. Barbell curls, hammer curls, preacher curls—there are all sorts of biceps curl variations for you to try. But ...

Whether you’re on an incline bench using dumbbells (our pick for the ideal variation), a machine preacher curl, or a standard preacher curl bench doing it the traditional way with an EZ curl bar.

Some benefits our MH duo called out? The Preacher Pad is definitely a space-saver. “You don't need to take up floor space with your usual preacher curl machine,” says Thompson.

The preacher curl can be an essential addition to your training routine to help build big arms and make your biceps pop, but are you sure you're even doing the exercise correctly? For this ...

Follow this trainer-approved (and bro science-free) blueprint to pack shameless amounts of muscle onto your pipes.