Preacher Curl.

How to do it.

1. Step 01

   Sit on a preacher curl bench, resting your upper arms firmly on the pad.

2. Step 02

   Grasp an EZ bar or dumbbells with an underhand grip.

3. Step 03

   Fully extend your arms down the pad, feeling a stretch in your biceps.

4. Step 04

   Curl the weight upwards towards your shoulders, contracting your biceps.

5. Step 05

   Squeeze your biceps hard at the top of the movement.

6. Step 06

   Slowly lower the weight back to the starting position, maintaining control.

Pro cues.

• Keep your triceps pressed against the pad to prevent cheating.

• Avoid swinging the weight; focus on strict biceps contraction.

• Use a full range of motion to maximize muscle activation and stretch.

Questions, answered.

What is the Preacher Curl?

Isolation exercise specifically targeting the short head of the biceps for peak development, with secondary forearm engagement.

What muscles does the Preacher Curl work?

The Preacher Curl primarily works your biceps (short head). It also recruits your forearms as secondary movers.

What equipment do I need for the Preacher Curl?

You need an EZ bar to perform the Preacher Curl.

How many sets and reps should I do for the Preacher Curl?

A typical prescription for the Preacher Curl is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Preacher Curl good for beginners?

The Preacher Curl is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.