Preacher Curl

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Sit firmly on the seat and press the back of your upper arms flat against the preacher pad while holding the barbell with an underhand grip.
• Position your armpits snugly against the top edge of the pad to prevent your shoulders from shifting forward.
• Flex your elbows and curl the bar upward under control, keeping your upper arms in constant contact with the pad.
• Lower the weight slowly until your arms are nearly fully extended, maintaining tension on the biceps at the bottom.

Common mistakes

• Lifting the elbows or upper arms off the pad during the curl.
• Hyperextending or bouncing the elbows at the bottom of the movement.
• Using momentum from the shoulders or torso to swing the weight up.

Frequently asked questions

Should I fully extend my arms at the bottom of the movement?

Extend your arms until they are almost straight to maximize the stretch, but keep slight muscle tension to protect your elbow joints.

Can I use an EZ bar instead of a straight barbell?

Yes, an EZ bar is often preferred because the angled grip reduces strain on the wrists and forearms.

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