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Preacher Curl: Complete Form Guide

The ultimate bicep isolation exercise. No cheating, no momentum—just pure bicep contraction against the preacher bench.

Primary Muscles Biceps (Short Head)
Equipment Preacher Bench, Bar/Dumbbells
Difficulty Beginner
Movement Type Isolation (Pull)
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Muscles Worked

The preacher curl specifically targets the biceps with virtually no assistance from other muscles due to the arm-bracing position:

Muscle GroupRoleActivation Level
Biceps Brachii (Short Head)Primary95%
Biceps Brachii (Long Head)Primary80%
BrachialisSecondary50%
BrachioradialisSecondary35%
Short Head Emphasis: The preacher curl position (arms in front of body) places extra emphasis on the short head of the biceps—the inner portion that creates thickness when viewed from the front. Great for building that full, round bicep look.

How to Do Preacher Curls: Step-by-Step

Key Form Cues

  • Armpits rest on top of the pad
  • Upper arms stay flat against pad throughout
  • Don't fully lock out elbows at bottom
  • Control the weight—especially the negative
1

Adjust the Bench

Set the preacher bench height so the top of the angled pad fits comfortably under your armpits when seated. Your chest should rest against the vertical portion of the pad. Sit with feet flat on the floor.

2

Position Your Arms

Place the backs of your upper arms (triceps) flat against the angled pad. Your arms should run straight down the pad, parallel to each other. Grip the EZ bar, barbell, or dumbbells with palms facing up.

3

Starting Position

Begin with arms extended down the pad, but not fully locked out—maintain a slight bend in your elbows. This keeps tension on the biceps and protects your elbow joint from hyperextension.

4

Curl Up

Exhale and curl the weight up by contracting your biceps. Keep your upper arms pressed firmly against the pad—they shouldn't lift off. Continue until your forearms are nearly vertical and biceps are fully contracted.

5

Squeeze and Lower

Squeeze your biceps hard at the top for 1-2 seconds. Then slowly lower the weight (3-4 seconds) back to the starting position. The slow negative is crucial—this is where growth happens on preacher curls.

Preacher Curl Variations

EZ Bar Preacher Curl

Most Popular

Uses the EZ curl bar for a more comfortable wrist position. The standard preacher curl variation found in most gyms. Good balance of weight and comfort.

Dumbbell Preacher Curl

Unilateral

One arm at a time allows you to focus on each bicep individually. Great for fixing imbalances and achieving maximum concentration on the working muscle.

Barbell Preacher Curl

Maximum Load

Straight barbell allows for heavier weights but can stress wrists. Use if you don't have wrist issues and want to go heavy.

Cable Preacher Curl

Constant Tension

Using a cable machine provides consistent tension throughout the entire range of motion. Excellent for pump and mind-muscle connection.

Reverse Preacher Curl

Forearm Focus

Overhand (pronated) grip targets the brachioradialis and forearm extensors instead of biceps. Great for building forearm size.

Machine Preacher Curl

Beginner Friendly

Plate-loaded or selectorized machines with built-in pads. Fixed path of motion makes it easy to learn. Good starting point for beginners.

Progressive Overload Guide

Hypertrophy Focus (8-12 reps)

Sets: 3-4 sets of 8-12 reps

Rest: 60-90 seconds

Tempo: 2 sec up, 3-4 sec down

Progression: Add 2.5-5 lbs when hitting 12 reps

Strength Focus (6-8 reps)

Sets: 4 sets of 6-8 reps

Rest: 2 minutes

Tempo: Controlled up, 2 sec down

Progression: Add 5 lbs when hitting 8 reps

Pump Finisher (15-20 reps)

Sets: 2-3 sets of 15-20 reps

Rest: 45 seconds

Tempo: Fast up, slow down

Focus: Maximum blood flow, skin-splitting pump

ATLAS AI Tip: PRPath tracks your preacher curl progress across all variations and automatically suggests when to increase weight based on your rep performance trends.

Common Mistakes & Fixes

✗

Arms Lifting Off Pad

The Problem: When arms come off the pad, you lose the isolation benefit and can use momentum.

The Fix: Press upper arms firmly into the pad throughout. If they lift, reduce the weight.

✗

Hyperextending at Bottom

The Problem: Fully locking out puts dangerous stress on your elbow tendons.

The Fix: Stop just short of lockout. Keep a slight bend at the bottom to protect your elbows.

✗

Using Too Much Weight

The Problem: Heavy weight leads to shortened range of motion and injury risk.

The Fix: Preacher curls are for isolation, not ego lifting. Use moderate weight with strict form.

✗

Rushing the Negative

The Problem: Dropping the weight wastes the best part of the exercise for growth.

The Fix: Lower over 3-4 seconds minimum. The stretched eccentric is where preacher curls shine.

Frequently Asked Questions

What makes preacher curls different from regular curls?

The preacher bench eliminates momentum and cheating by bracing your arms against the angled pad. This creates strict isolation of the biceps, making it impossible to swing or use body English. The angled position also emphasizes the stretched (lengthened) portion of the bicep contraction, which research suggests may be superior for muscle growth.

Are preacher curls good for bicep growth?

Excellent. Preacher curls isolate the biceps better than almost any other exercise because the pad prevents cheating. Research shows exercises that emphasize the stretched position (like preacher curls) may produce superior muscle growth. Particularly good for building the bicep peak and inner bicep thickness.

Should I go all the way down on preacher curls?

Go to near-full extension but don't lock out completely or hyperextend. Stop just short of full lockout to keep tension on the biceps and protect your elbow joint. The bottom stretched position is where most muscle damage (and therefore growth) occurs, so don't skip it—just don't hyperextend.

EZ bar or dumbbells for preacher curls?

Both work great. EZ bar allows heavier loads and is easier to set up. Dumbbells let you work each arm independently, fix imbalances, and achieve a greater range of motion at the top. Include both in your training over time.

Related Exercises

Dumbbell Bicep Curl

Biceps

EZ Bar Curl

Biceps

Tricep Exercises

Triceps

Lat Pulldown

Lats, Biceps

🛠️ Free Training Tools

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Progressive Overload Guide

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Track Your Bicep Progress

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