Preacher Curl
The preacher curl is a strict arm exercise where your upper arms rest on an angled pad, so the biceps have to do all the work. It builds the front of the upper arm and is a good choice if you tend to swing the weight in standing curls. It suits beginners and experienced lifters alike, as long as you start light.
Muscles worked
The Preacher Curl mainly works your biceps, with your forearms helping.
Setting up
- Adjust the seat so your armpits sit snugly against the top of the pad and your upper arms can rest flat along it. If the pad feels too high or low, change the seat before you add weight.
- Load the EZ bar with a light weight to start. Many beginners do well with just the bar or a couple of small plates.
- Sit with your feet flat on the floor, then take the bar with an underhand grip on the angled sections, roughly shoulder-width apart. If the bench has no rack, ask someone to hand you the bar or lift it carefully from the floor.
- Rest the backs of your upper arms on the pad with your elbows about shoulder-width apart, and let your arms hang long with the bar held just below the top of the pad.
How to do the Preacher Curl
- Start with the bar held out in front of you, your arms almost straight but not locked, and your upper arms flat on the pad.
- Take a breath in and grip the bar firmly, keeping your wrists in line with your forearms.
- Curl the bar up in a smooth arc by bending only at the elbows, keeping your upper arms in contact with the pad throughout.
- Stop when the bar is near shoulder height and your biceps feel fully squeezed. Pause briefly there.
- Lower the bar slowly, taking about three seconds, and feel your biceps working to control it on the way down.
- Stop just short of locking your elbows out at the bottom, then start the next rep from there.
Form tips
- Keep your armpits pressed against the top of the pad and your upper arms glued to it. If your elbows lift, the weight is too heavy or you are rushing.
- Think about squeezing the bar up with your biceps rather than throwing your hands towards your face.
- Take the lowering phase slowly. This is where the preacher curl is most useful, because the pad stops you cheating.
- Hold the bar firmly but don't strangle it. If your forearms burn before your biceps do, relax your grip slightly and keep your wrists straight.
- Use a weight you can control for every rep. If you can't lower it slowly, drop the weight.
Common mistakes
Dropping the bar quickly at the bottom
Lower the bar over about three seconds and keep the tension in your biceps. If it falls fast, the weight is too heavy for now.
Lifting your elbows or bottom off the seat
Keep your upper arms flat on the pad and stay seated. Reduce the weight until you can curl without your body moving to help.
Snapping the elbows fully straight at the bottom
Lower until your arms are almost straight, then curl again straight away. Locking out hard or bouncing at the bottom puts unnecessary strain on the elbow.
Bending the wrists
Keep your wrists in a neutral line with your forearms and hold the bar on the angled parts of the EZ bar. Bent wrists tire your forearms and take work away from your biceps.
Sets and reps
| Build strength | 3-4 sets of 6-8 reps with a challenging but controlled weight, resting around 2 minutes between sets. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps, lowering slowly on each rep, with 60-90 seconds rest. |
| General fitness and fat loss | 2-3 sets of 12-15 reps with a lighter weight and 45-60 seconds rest, alongside bigger full-body exercises and cardio. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Preacher Curl alternatives
Machine taken, or want some variety? These work the same main muscles.
Preacher Curl FAQs
What weight should I use for preacher curls?
Start with the empty EZ bar or a very light load and add weight gradually. You should be able to keep your upper arms on the pad and lower the bar slowly on every rep. Most people use less weight on a preacher curl than on a standing curl.
Should I straighten my arms fully at the bottom of a preacher curl?
Lower the bar until your arms are almost straight, but stop just short of locking out your elbows. This keeps the tension on your biceps and avoids jerking the joint at the bottom. If you feel pain in your elbows, stop and get it checked.
Is the preacher curl better than a standing curl?
They are different rather than better or worse. The preacher curl removes swinging and body momentum, so it suits strict biceps work. Standing curls let you use a little more weight, so many people include both in their plan.
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