Preacher Curl
The preacher curl isolates the biceps by eliminating swinging thanks to the preacher bench support.
Updated
Preacher Curl
The preacher curl isolates the biceps by eliminating swinging thanks to the preacher bench support.
Muscles Involved
- Biceps brachii (short head) : emphasized by the position
- Brachialis : assists flexion
Step-by-Step Instructions
Step 1 — Position
Arms resting on preacher bench, armpits against upper edge. EZ bar or dumbbell.
Step 2 — Descent
Lower the bar to almost straight arms (not fully to protect elbows).
Step 3 — Ascent
Rise by contracting biceps. Total control.
Sets and Reps
3 sets of 10-12 reps.
Common Mistakes
- Full extension : do not fully straighten to protect elbows
- Lifting arms off bench : maintain contact
- Loads too heavy : elbow injury risk
Safety Tips
Never lower to full elbow extension, keep a micro-bend. The risk of distal biceps tendon tear is real with heavy loads.
Variations
- Unilateral dumbbell preacher curl : one arm at a time
- Cable preacher curl : constant tension
Who Is This Exercise For?
Intermediate to advanced. Excellent short head biceps isolation.