Preacher Curl: The Ultimate Guide

Strict Isolation

The angled bench eliminates the ability to use momentum, forcing the biceps to do all the work without assistance from other muscle groups.

Peak Development

Particularly effective at developing the peak of the biceps through concentrated tension at specific portions of the muscle.

Form Reinforcement

Teaches proper biceps curl form that can transfer to other curling movements by eliminating common cheating patterns.

Stretch Under Load

Creates significant tension at the lengthened position of the biceps, potentially stimulating additional muscle fiber recruitment.

Mind-Muscle Connection

The isolated nature of the movement enhances the ability to feel the biceps working, improving neuromuscular activation for better overall arm development.

Setup

• Adjust the preacher bench to a height that allows your armpits to rest comfortably at the top edge of the angled pad.
• Select your weight implement (barbell, EZ bar, dumbbells) with appropriate resistance for controlled movement.
• Sit on the preacher bench seat with your chest against the vertical side of the pad.
• Place your upper arms flat against the angled pad, with armpits touching or very close to the top edge.
• Grip the weight with an underhand grip (palms facing up) at approximately shoulder width.
• For EZ curl bars, use the inner angled grips for comfort; for straight bars, use a shoulder-width grip.
• If using dumbbells, hold them with palms facing upward in a supinated position.
• Start with your arms extended but not completely locked out to maintain tension on the biceps.

Movement

• Keeping your upper arms firmly pressed against the pad, exhale as you curl the weight upward by flexing at the elbows.
• Focus on contracting the biceps to execute the movement, avoiding any assistance from shoulders or back.
• Continue curling until your biceps are fully contracted, typically when forearms are nearly vertical.
• Hold the contracted position briefly, focusing on squeezing the biceps at the peak of the movement.
• Inhale as you slowly lower the weight with control back toward the starting position.
• Lower the weight until your arms are almost fully extended, maintaining slight bend in the elbows at the bottom to keep tension on the biceps.
• Avoid letting the weight "bounce" at the bottom or using momentum to initiate the next repetition.
• Repeat for the desired number of repetitions, maintaining contact between your upper arms and the pad throughout the set.

Sliding Arms on the Pad

Allowing upper arms to slide up or down the angled pad during the movement reduces effectiveness. Keep your upper arms firmly pressed against the pad throughout the entire set, maintaining a fixed position with your armpits near the top edge of the pad.

Using Excessive Weight

Too much weight leads to compromised form and reduced biceps activation. Select a weight that allows you to perform 8-12 controlled repetitions without losing proper form. The preacher curl is an isolation exercise meant for moderate weights with strict technique.

Bouncing at the Bottom

Using momentum by bouncing the weight at the bottom of the movement reduces effectiveness and increases injury risk. Control the weight throughout the entire range of motion, especially at the stretched position, and avoid completely relaxing the biceps at the bottom.

Incomplete Range of Motion

Not lowering the weight sufficiently or not curling to full contraction limits development. Work through an appropriate range of motion from near-extension (avoiding elbow locking) to complete biceps contraction where forearms approach vertical position.