In this lesson, you’ll learn how to perform preacher curls. The preacher curl is a biceps-focused exercise where you rest your upper arms on a support pad and lift a weight using the strength of your biceps.
I recommend doing preacher curls with an EZ-bar, but you can also use a straight barbell. There’s also a one-arm variation using a dumbbell.
Find more biceps exercises at weight training and bodybuilding resources.
Execution
- Sit on the preacher curl bench and rest your upper arms flat against the arm support throughout the exercise.
- Push your shoulders down toward the pad and keep your arms parallel to each other.
- Do not lift your shoulders or elbows as you curl.
- Grip the EZ-bar with a V-underhand grip (palms facing up and slightly inward).
- Begin curling the weight upward.
- Stop just before your forearms become vertical, or when the bar is about 20 cm (8 inches) from your shoulders.
- Squeeze your biceps at the top.
- Keep your wrists firm, and exhale as you lift.
- The upward movement can be slightly faster than the downward.
- Slowly lower the bar to extend your arms again—as far as your elbows feel comfortable—while inhaling.
- Keep your arms parallel and avoid flaring your elbows outward.
- Some people fully extend the arms to stretch the biceps at the bottom; others prefer to stop just short of full extension to reduce elbow strain.
- Either way, slow down the bottom part of the movement to protect your joints—never let the weight drop.
Advice
- Move the weight slowly and with control.
- The eccentric (downward) phase should be a bit slower than the concentric (upward) phase.
- If you grip the bar with an overhand grip, the focus shifts more toward the forearms.
- Superset recommendation: Preacher Curl + Alternate Dumbbell Curl
Suggested Exercises
- Chin-Up
- Barbell Biceps Curl
- Alternate Dumbbell Curl
- Cable Hammer Curl (Rope Attachment)
- Incline Dumbbell Curl
- Incline Dumbbell Curl for the Flexors
- Concentration Curl
