Preacher Curl

What is the Preacher Curl?

The preacher curl is a biceps isolation performed with the upper arms braced on an angled preacher pad, curling an EZ bar from a fully extended bottom. The pad removes all momentum and locks the shoulder in place, so the biceps has to do the work with no swinging, making it one of the strictest curls you can do.

Muscles worked

Primary: Biceps

The biceps brachii flexes the elbow while the pad holds the upper arm fixed, forcing a strict contraction with the hardest point at the stretched bottom.

Secondary: Forearms

The forearm flexors assist with gripping the bar and stabilising the wrist through each rep.

How to perform the Preacher Curl

1. Sit at a preacher bench and drape the backs of your upper arms flat against the angled pad, armpits high on the top edge.
2. Grip an EZ-bar with a supinated grip and let the arms extend down the pad so the elbows are nearly straight at the bottom.
3. Because the pad holds the shoulder in flexion (upper arm forward of the torso), the long head is shortened and the short head does most of the work here.
4. Curl the bar up by flexing the elbows, keeping the triceps glued to the pad the entire time.
5. Stop short of vertical forearms at the top so tension stays on the biceps rather than resting on the joint.
6. Lower the bar slowly and never let the elbows snap into a hard lockout at the stretched bottom, which strains the tendon.

Suggested working range: 8–12 reps. Default progression: double progression.

Mechanics

A single-joint isolation against a preacher pad: elbow flexion with the back of the upper arm supported so the shoulder cannot move. Bracing the arms this way makes the bottom of the range, where the biceps is stretched, the most demanding part of the lift.

Form cues

• •Set the pad height so your armpits rest at the top edge and the upper arms lie flat on it.
• •Lower to nearly full elbow extension but stop just short of locking out hard at the bottom.
• •Curl by flexing the elbows without lifting your chest off the pad to cheat.
• •Control the eccentric carefully: the stretched bottom position is where strains happen if you drop the weight.

Common mistakes

• •Snapping the elbows into a hard lockout at the stretched bottom, which strains the biceps tendon.
• •Lifting the elbows or armpits off the pad to recruit the shoulders and cheat the weight up.
• •Curling all the way to vertical forearms so tension rests on the joint instead of the muscle.
• •Bouncing out of the bottom stretch rather than controlling the eccentric.

Variations & alternatives

• •Machine preacher curl, a fixed path with a preacher pad for a controlled, safe contraction.
• •Dumbbell preacher curl, one arm at a time to even out imbalances.
• •Barbell or EZ-bar curl: standing, for heavier loading with some help from the whole body.
• •Spider curl, a similar braced, momentum-free curl from a face-down position.

Barbell Curl

Biceps · Barbell

Dumbbell Curl

Biceps · Dumbbell

Hammer Curl

Biceps · Dumbbell

Cable Curl

Biceps · Cable

Incline Dumbbell Curl

Biceps · Dumbbell

Programming: sets, reps & when to use it

Program the preacher curl in the library’s 8–12 rep range as a strict biceps accessory. Because the stretched bottom is so demanding, keep the load moderate and never bounce out of the bottom. Control the lowering phase. It pairs well after a standing curl that lets you handle more weight.

Frequently asked questions