Bicep curl

Typically, a bicep curl begins with the arm fully extended with a supinated (palms facing up) grip on a weight.

A full repetition consists of bending or "curling" the elbow until it is fully flexed, then slowly lowering the weight to the starting position.

The torso should remain upright instead of swinging back and forth, as doing so transfers the load away from the biceps and onto other muscles, reducing the effectiveness of the exercise.

[4] The research found that the preacher curl targets the long head of the biceps significantly only when the arm was almost fully extended, and the range of motion was short.

The choice between the two boils down to following key considerations: Injuries can occur due to incorrect form, careless mistakes, or "ego lifting".