Reigning Mr. Olympia champion Samson Dauda is in the final prep stages for the 2025 Arnold Classic, which will be held from Feb. 28 through March 1 in Columbus, OH. Dauda has filmed many of his workouts leading up to the competition, including a recent arm session featuring three preacher curl variations:
- Machine Preacher Curl and Dip Machine
- Incline Cable Triceps Extension and Dumbbell Preacher Curl/Hammer Curl
- High Cable Curls and Single-Arm Triceps Pushdown
Why Preacher Curls
Dauda did not elaborate much about his training philosophy. Still, the preacher curl has been a staple in the routines of many bodybuilders.
- Fast Fact: The move is also known as a Scott curl, named after inaugural Mr. Olympia Larry Scott, who popularized the exercise.
Research has shown that the preacher curl is an effective biceps builder, especially the lower biceps, where the elbow flexors work. (1) The preacher curl minimizes cheat reps because the upper arm is braced against a pad.
Not many bodybuilding experts will criticize Dauda’s arm size, but no stone should be left unturned to reclaim his Arnold Classic crown.
[Related: Hany Rambod Critiques Wesley Vissers’ 2024 Olympia Physique]
Machine Preacher Curl
Dauda’s first preacher curl variation was bilateral on a machine. He performed reps slowly without pauses. He stayed in the 10-15 rep range throughout all the sets shown on camera.
Dumbbell Preacher Curl and Hammer Curl
Research suggests lifters can achieve comparable muscle mass improvements using machines or free weights. (2) Dauda trains with both, including dumbbell preacher curls in his second pairing.
He started with cable triceps extensions on an incline bench before going to a bench for dumbbell work. He performed five hammer curls, turned the palms up, and performed five more standard curls.
This strategy helped Dauda target the brachialis and the biceps brachii within the same set. During his three supersets, he knocked out 10-12 reps for each arm. He finished his session with high cable curls and single-arm triceps pushdowns.d
Dauda seeks his second Arnold Classic title in Columbus and the $500,000 purse for first place. He previously won $600,000 at the 2024 Mr. Olympia in Las Vegas. If he wins the 2025 Arnold Classic, he will be the first bodybuilder to ever win $1 million USD in prize earnings within a 12-month period.
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References
- Kassiano, W., Costa, B. D. V., Kunevaliki, G., Lisboa, F., Stavinski, N., Prado, A., Tricoli, I., Francsuel, J., Lima, L., Nunes, J. P., Ribeiro, A. S., & Cyrino, E. S. (2025). Distinct muscle growth and strength adaptations after preacher and incline biceps curl. International journal of sports medicine, 10.1055/a-2517-0509. Advance online publication. https://doi.org/10.1055/a-2517-0509
- Schwanbeck, S. R., Cornish, S. M., Barss, T., & Chilibeck, P. D. (2020). Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels. Journal of strength and conditioning research, 34(7), 1851–1859. https://doi.org/10.1519/JSC.0000000000003349
Featured Image: @samson_dauda on Instagram
