What is a Preacher Curl

A Preacher Curl is an exercise you perform seated on a preacher bench in such a way that you are allowing your arms to be placed in a locked position while isolating your biceps from assisting with the lift by other muscles in your back or shoulders.

How to Do the Preacher Curl

Set the preacher bench position

Set the seat height so you can have your upper arms resting on the bench. Place your elbows near the top edge and you want to be with your armpits squeezed into the pad. Your feet should still touch the floor as well.

Select your bar

Make sure to take hold of either a Barbell or an EZ Bar, and if you’re new to doing any sort of curl, go lighter until you get used to the motion.

Grasp the Bar

For the barbell, spread your hands shoulder-width apart, with the palmar surface facing up (an underhand grip).

To curl using the EZ bar, it is preferred to curl with a grip in the angled portions, as these are more wrist-friendly.

Initiate the Curl

Raise the bar slowly to your chest. Keep your upper arms on the bench. Pay attention to how only your biceps curl the weight up.

Breathe out as you curl the bar up. Contract your biceps at the top of the movement.

Reverse Curling to the Starting Position

Lower it down slowly, though not right down to a zero-degree bend at the elbows. Keep some bend in the elbows so you don’t put too much stress on them. Inhale with this movement.

Perform the given reps, typically between 8-12, for muscle building.

Benefits of the Preacher Curl

Biceps Isolation

The Preacher Curl locks your arms in, which limits the usage of other muscles. This forces your biceps to do most of the work, which is how you get really good muscle growth.

Targets the Lower Biceps

This exercise really hits the lower portion of your biceps, giving your arms that fuller, more defined look. If you want the coveted “bicep peak,” this is one of the best exercises to get there.

Promotes the Increased Muscle Endurance

You will be able to do curls that increase biceps endurance. That is after some time, you can do more repetitions or lift even heavier so you will have strong arms.

It reduces cheating

Since your arms are wedged into place on the preacher bench, it’s hard to “cheat” by swinging your back or using momentum to lift the weight. This means better form and better results.

Elbow-Friendly

While most bicep exercises greatly strain your elbows, the Preacher Curl tends to keep things in line a bit more and reduces the possibility of injury—especially when you’re doing an EZ Bar.

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FAQs

Q: How many sets and reps should I do for Preacher Curls?
A: Good rule of thumb is 3-4 sets of 8-12 reps. Tweak according to your needs (more reps for endurance, less for strength).

Q: Do I need Preacher Curl or the regular bicep curls? A: Choose based on your goals. If you want to target biceps directly, Preacher Curl is what you want. However if you want to move and feel it more naturally, regular curls make more sense. Both can be included in your workout routine.

Q: Can I do the Preacher Curls at home?
A: If you have access to a preacher bench and a barbell or EZ bar at home, then yes! Otherwise, you can even fake the movement by leaning over a sturdy surface.