How To Do A Preacher Curl

The preacher curl is a biceps curl done with your upper arms resting on an angled pad. The pad locks your arms in place so you cannot swing the weight or use your shoulders, which keeps all the tension on the biceps.

It is usually done with an EZ curl bar, whose angled grips are easier on the wrists, but dumbbells and machines work too.

Preacher Curl Quick Facts

Primary Muscles	Biceps
Secondary Muscles	Brachialis, forearm flexors
Equipment	EZ curl bar (or dumbbells) and a preacher bench or pad
Level	Beginner
Sets And Reps	3 sets of 8-12 reps

How To Do A Preacher Curl

1. Adjust the seat so your armpits rest snugly over the top of the pad.
2. Grip an EZ bar on the angled handles with your palms facing up.
3. Rest the backs of your upper arms flat on the pad with your arms nearly straight.
4. Curl the bar up toward your shoulders, keeping your upper arms on the pad.
5. Squeeze your biceps at the top without letting your elbows lift.
6. Lower the bar slowly until your arms are almost fully extended and repeat.

Preacher Curl Form Tips

• Control the bottom. The fully stretched position is where the biceps are most vulnerable.
• Stop just short of locking the elbows at the bottom to keep tension on the muscle.
• Use lighter weight than your standing curl.
• Keep your wrists straight rather than curling them in.

Common Mistakes To Avoid

• Dropping the weight at the bottom. Letting it fall puts stress on the elbow and biceps tendon.
• Lifting the elbows off the pad. That brings the shoulders into the lift.
• Seat too low or high. Your armpits should sit over the top edge of the pad.
• Going too heavy. Use a weight you can control through the full range.

Muscles Worked

The biceps bend the elbow and are the main target. The brachialis underneath assists, and the forearm muscles grip the bar.

Preacher Curl Variations

• Dumbbell Preacher Curl: Works one arm at a time.
• Machine Preacher Curl: A guided version.
• Incline Dumbbell Curl: Stretches the biceps in a different position.
• Dumbbell Curl: The free-standing basic curl.
• Hammer Curl: A neutral-grip curl for the brachialis.

How Many Sets And Reps Should You Do?

Start with 3 sets of 8-12 reps. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.

Equipment For Preacher Curls At Home

An EZ curl bar and a bench with a preacher attachment are ideal. Without one, you can rest your arm on the back of an incline bench. For a closer look, read our Force USA MyRack review.

Frequently Asked Questions

Are Preacher Curls Better Than Regular Curls?

They isolate the biceps more by preventing swinging. Regular curls let you lift more total weight. Both have a place.

Do Preacher Curls Work The Short Head Or Long Head?

Preacher curls tend to emphasize the short head of the biceps because the arms are in front of the body.

Can You Do Preacher Curls Without A Preacher Bench?

Yes. Set an incline bench upright and rest your arm over the back pad.

More Exercise Guides

• How To Do A Dumbbell Curl
• How To Do A Hammer Curl
• How To Do An Incline Dumbbell Curl
• How To Do A Pull-Up
• How To Do A Skull Crusher
• How To Do An Arnold Press

This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.