Preacher Curl
The Preacher Curl isolates the Biceps through a controlled range of motion. This beginner-level barbell exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The biceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Preacher Curl
- 1
To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
- 2
With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position.
- 3
As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
- 4
As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.
- 5
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Preacher Curl work?
The Preacher Curl primarily targets the Biceps. It's an effective isolation exercise for building biceps strength.
Is the Preacher Curl good for beginners?
Yes, the Preacher Curl is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Preacher Curl?
You need barbell to perform the Preacher Curl. Most commercial gyms will have this available.
Track Your Progress
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