Preacher Curl
Arms
Weight & Reps
EZ Bar
Preacher curls use an angled bench to eliminate momentum and isolate the biceps. The fixed arm position ensures strict form and targets the biceps through their full range of motion.
How to Do Preacher Curl
- Sit at the preacher bench with your armpits resting on the top edge of the pad
- Extend your arms fully at the bottom — the pad prevents cheating
- Curl the weight up, keeping your upper arms pressed against the pad throughout
- Squeeze the biceps at the top, then lower with a slow 3-second negative
Form Cues
- Sit at the preacher bench with your armpits resting on the top edge of the pad
- Extend your arms fully at the bottom — the pad prevents cheating
- Curl the weight up, keeping your upper arms pressed against the pad throughout
- Squeeze the biceps at the top, then lower with a slow 3-second negative
Common Mistakes to Avoid
- Not sitting high enough on the pad — your armpits should rest on the top edge
- Lifting your elbows off the pad at the top of the curl to cheat the weight up
- Letting the weight drop quickly on the negative — the preacher curl is most effective with slow eccentrics
Muscles Worked
Primary
Biceps Brachii (Short Head)
Brachialis
Secondary
Biceps Brachii (Long Head)
Brachioradialis
Forearm Flexors
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the preacher curl work?
Preacher curls emphasize the biceps brachii short head and brachialis due to the arm position, with secondary work from the biceps long head, brachioradialis, and forearm flexors.
How much should a beginner preacher curl?
Beginners typically preacher curl 20-40 lbs (9-18 kg) with an EZ bar. You'll curl less on the preacher bench than standing because cheating is eliminated — this is expected.
Preacher curl vs barbell curl — which is better?
Preacher curls provide superior bicep isolation by eliminating momentum, while barbell curls allow heavier loads. Use barbell curls for overall bicep strength and preacher curls for strict isolation and peak contraction.
Watch Form Guide on YouTube
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Track Preacher Curl in IronStreak
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