Preacher Curl
Muscles worked
Instructions
- 1To 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.
- 2With 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.
- 3As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
- 4As 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.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–4 | 6–8 | 2–3 min |
| Hypertrophy | 3–4 | 10–15 | 60 s |
| Endurance | 2–3 | 15–20 | 30–45 s |
In this pageexpand_more
About Preacher Curl
The EZ-bar preacher curl braces the back of the arms against an angled pad, which removes all torso swing. This position isolates the biceps, especially the short head, and puts heavy tension at the bottom of the range, where the muscle is most stretched. Always lower the bar under full control, without 'dropping' at the bottom where the elbow joint is vulnerable. It is a reference exercise for shaping the biceps and for fixing a technique that too often cheats with the torso on standing curls.
check_circleBenefits
- check_circleIsolates the biceps by removing body swing and momentum
- check_circleStrongly targets the short head for a wider biceps
- check_circleThe EZ bar spares the wrists with its angled grip
- check_circlePuts maximal tension at the bottom of the range, the hardest part to load
- check_circleExcellent finishing exercise to exhaust the biceps at the end of a session
lightbulbExecution tips
- lightbulbWedge your armpits firmly against the top of the pad
- lightbulbControl the descent to near-full elbow extension
- lightbulbSqueeze the biceps for a second at the top
- lightbulbKeep the shoulders down and relaxed throughout the curl
- lightbulbAdjust the pad height so your armpits sit right at the top of the cushion
warningCommon mistakes
- warningNot lowering fully, which limits the stretch
- warningLifting the elbows off the pad to cheat the weight up
- warningBouncing at the bottom and straining the elbow tendons
- warningLoading too heavy and losing control of the negative
- warningSetting the pad too low, which arches the back and breaks posture
tuneVariations and alternatives
- tuneMachine preacher curl — guided path, constant tension without having to stabilize a bar
- tuneSingle-arm dumbbell preacher curl — better corrects imbalances between the two sides
- tuneLow-cable preacher curl — continuous tension that never drops off at the bottom
- tuneIncline dumbbell curl — a standing variation that also stretches the biceps hard at the bottom
person_checkWho it's for and level
The preacher curl suits every level, from beginners learning to isolate the biceps without cheating to advanced lifters looking for a strict finishing exercise at the end of a session. It's especially useful for people who tend to swing the torso on standing curls, since the pad physically removes that option. Beginners will appreciate its very guided, instructive nature, while experienced lifters will use it to precisely target the short head of the biceps at the end of an arm program.
shieldSafety and precautions
Always set the pad height before loading the bar, a poor setup arches the back and stresses the lower back. Never slam the elbow locked out at the bottom of the range, keep constant control on the negative to protect the tendon. Use a load that lets you keep your armpits pressed against the pad from the start to the end of the set. Stop the set if you feel elbow discomfort rather than forcing through the last reps.
calendar_monthWhere to place it in your program
Place the preacher curl second or third in your biceps session, after a base movement like the standing barbell curl, for 3 sets of 8 to 12 reps. Also use it as a finisher with a lighter load and a slow tempo to maximize pump at the end of the session. One to two biceps-focused sessions per week are enough to make good use of this strict isolation exercise without excess volume.
helpFrequently asked questions
Is the preacher curl best for biceps peak?
It mainly develops the short head, which adds width; the peak comes more from the long head, trained by incline and hammer curls.
EZ bar or straight bar for preacher curls?
The EZ bar is usually kinder to the wrists; the straight bar increases supination but can feel uncomfortable for some lifters.
Should I fully straighten the arms at the bottom?
Lower under control but do not 'drop' the load with the elbow locked out: keep a little tension to protect the elbow. A full but braked extension, with no jerk, is ideal.
How much weight should I use compared to a standing curl?
Expect roughly 20 to 30 percent less than a standing curl, since the isolated position removes all cheating and makes the exercise harder at the same load.
How many reps should I aim for on this movement?
Between 8 and 12 reps per set works well for biceps hypertrophy on this isolation exercise.
Is the preacher curl suitable for beginners?
Yes, it's even an excellent exercise for learning biceps contraction without torso compensation, very instructive early in a program.
Can this curl be done one arm at a time?
Yes, the unilateral version better corrects a strength imbalance between the two arms and increases focus on each rep.
Where should the preacher curl go in a biceps session?
As the second or third exercise, after a base movement like the standing barbell curl, to finish off the biceps with strict isolation.
Does the angled pad suit everyone?
Most body types adapt well, but very long arms may need to adjust the seat height for a comfortable angle.
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