Preacher Curl

The preacher curl uses a slanted bench to support the upper arm, preventing momentum and creating a longer range of motion in the contracted position. It is excellent for bicep peak development.

Intermediate 💪 Biceps Isolation Isolation
3
Sets
10–12
Reps
90 sec
Rest
Isolation
Type
🏋️ EZ Bar🏋️ Preacher Bench
Preacher Curl — start and finish positionsSTARTFINISH
EZ Bar
Biceps Intermediate Isolation
Add This Exercise to Your Workout →

Muscles Worked

Learn more in the Biceps training guide →

Primary
Biceps
Secondary
Brachialis
Forearms
Highlighted muscles

How To Perform

  1. 1 Sit at the preacher bench, draping the upper arms over the pad.
  2. 2 Grip the EZ bar at the inner grip with a supinated position.
  3. 3 Curl the bar up until forearms are vertical, squeezing hard at the top.
  4. 4 Lower under full control — the eccentric is crucial here.

Form Cues

  • ✓ Do not bounce at the bottom — the stretch at full extension stresses the elbow tendon.
  • ✓ Keep upper arms firmly against the pad throughout.

Common Mistakes

  • ✗ Lowering too quickly — the eccentric is where the preacher curl is most valuable.
  • ✗ Letting the upper arms lift off the pad.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Preacher Curl, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Preacher Curl? These alternatives target the same muscles:

Concentration Curl
Biceps · Beginner
→
Cable Curl
Biceps · Beginner
→
Barbell Curl
Biceps · Beginner
→

Swap Preacher Curl for something else

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Where This Exercise Fits

FAQ

How many sets of Preacher Curl should I do?▾
3 sets of 10–12 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for biceps. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Preacher Curl target?▾
Preacher Curl primarily targets the Biceps. Secondary muscles include Brachialis, Forearms.
Is Preacher Curl good for beginners?▾
Preacher Curl is rated intermediate. Beginners should build foundational strength first with simpler movements.
How much rest between sets?▾
For Preacher Curl, 90 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.