Preacher Curl
A barbell biceps exercise done on a preacher bench, which locks the upper arms in place for a strict curling motion. It suits beginners who want to isolate the biceps without swinging the body.
How to do the preacher curl
- Grip an EZ curl bar with your palms facing up, hands set slightly closer than shoulder width apart.
- Rest your upper arms against the preacher bench pad with your chest pressed against it.
- Hold the bar at shoulder length with your arms extended to set your starting position.
- Inhale as you slowly lower the bar until your arms are fully extended and the biceps feel stretched.
- Exhale as you curl the bar back up until your biceps are fully contracted, squeezing at the top.
- Repeat for the rest of your set, keeping your upper arms pinned to the pad throughout.
Original library instructions (5 steps)
- 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.
- 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.
- As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
- 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.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Lifting the upper arms off the pad to curl more weight; keep them pressed down the whole set.
- Locking the elbows out completely at the bottom of the movement; stop just short to protect the joint.
- Rushing the lowering phase; a slow, controlled lower keeps tension on the biceps.
- Using a grip wider or narrower than shoulder width without a reason, which can strain the wrists.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 to 4 sets of 8 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Have a partner hand you the bar at the start so you can get into position without straining to reach it.
- Choose a weight you can lower slowly, since the stretched bottom position is where the biceps work hardest.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the preacher curl good for beginners?
Yes. The bench locks your upper arms in place, which removes swinging and makes it easier to learn strict biceps curling technique.
What muscles does the preacher curl work?
It works the biceps almost exclusively, since the preacher bench pad prevents the shoulders and back from helping with the lift.
