Preacher Curl
A curl with the upper arms braced on an angled pad, removing momentum and emphasising the biceps in the lengthened range.
Muscle activation
- Biceps85%
- Forearms15%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Adjust the preacher seat so your armpits rest snugly over the top of the pad.
2. Mid-rep
Squeeze the biceps briefly.
3. End of the movement
Lower slowly until your arms are almost straight.
4. Common mistake
Dropping quickly into a locked-out elbow
Ways to do it
Biceps curl on 8 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Adjust the preacher seat so your armpits rest snugly over the top of the pad.
- 2Hold an EZ-bar with an underhand grip, upper arms flat on the pad.
- 3Brace your torso and keep your chest against the pad.
Execution
- 1Curl the bar up until your forearms are close to vertical.
- 2Squeeze the biceps briefly.
- 3Lower slowly until your arms are almost straight.
- 4Keep upper arms in contact with the pad throughout.
Breathing
Exhale as you curl, inhale as you lower.
Tempo
3-0-1-1 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Biceps
Secondary
Forearms
Key form cues
- Armpits over the pad
- Slow at the bottom
- Squeeze up top
- Upper arms glued down
Common mistakes
Dropping quickly into a locked-out elbow
Control the last part of the descent and stop just short of hard lockout.
Lifting the elbows off the pad
Keep upper arms pressed down and lower the weight.
Seat too low or high
Adjust so the pad sits right under your armpits.
Range of motion
From arms almost straight on the pad to forearms close to vertical.
Variations
Easier
Single-arm dumbbell preacher curl
Harder
Preacher curl with a 3 s eccentric
At home
Band curl over a bench back
Machine / cable
Machine preacher curl