Preacher Curls (How To, Muscles Worked, Benefits)

The Preacher Curl is a strict, isolation exercise that targets the biceps while minimizing shoulder and momentum involvement. Performed on a preacher bench, it locks the upper arm in place, allowing you to focus entirely on the biceps through a full range of motion.

This movement is excellent for building both size and definition in the front of the arm.

Primary Muscles Worked: Biceps Brachii
Secondary Muscles Worked: Brachialis, Forearms
Equipment Needed: Preacher Bench and Barbell, EZ Bar, or Dumbbells

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How To Do Preacher Curls

Step-by-Step Instructions

1. Set-Up:
   • Adjust the preacher bench so your upper arms rest flat against the pad and your armpits are snug at the top edge.
   • Grab the barbell or EZ bar with an underhand grip (palms facing up), hands shoulder-width apart.
   • Start with your arms extended and a slight bend in the elbows to keep tension on the biceps.
2. Execution:
   • Curl the bar upward toward your shoulders, keeping your upper arms flat on the pad.
   • Squeeze your biceps hard at the top of the movement.
   • Lower the bar slowly until your arms are almost straight, maintaining control throughout.
3. Tips for Proper Form:
   • Keep your upper arms glued to the pad at all times.
   • Avoid bouncing or jerking the bar at the bottom.
   • Use a smooth tempo. Focus on both the lifting and lowering phases.

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Key Benefits

• Isolates the biceps for maximum muscle activation.
• Reduces momentum and shoulder involvement.
• Emphasizes the lower portion of the biceps for full development.
• Builds strength and control through a stable range of motion.

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Modifications and Variations

• Easier Option:
  • Use an EZ bar for more comfortable wrist positioning.
  • Perform single-arm preacher curls with a dumbbell for more control.
• Harder Option:
  • Add a pause or squeeze at the top of each rep.
  • Use a slow eccentric (3–4 seconds lowering).
  • Try “21s” (partial + full range sets) for added volume.

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Common Mistakes

• Lifting Elbows Off the Pad: Keep arms fixed to isolate the biceps.
• Overextending at the Bottom: Stop just short of full lockout to protect the elbows.
• Swinging the Bar: Move deliberately. Momentum reduces effectiveness.
• Using Too Much Weight: Prioritize form and range of motion over load.

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Reps and Sets Recommendations

• For Strength: 3–4 sets of 6–8 reps.
• For Hypertrophy: 3–4 sets of 10–12 controlled reps.
• As a Finisher: 2–3 sets of 12–15 lighter, high-tension reps.

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Preacher Curl Alternatives

Need an alternative for Preacher Curls? Here are a couple of exercises you can sub in their place.

Need more options? Here are my 11 favorite alternatives for Preacher Curls.

Barbell Curls (Back Against Wall)

Not just any Barbell Curl, but Barbell Curls with the lifter’s back against the wall. This will remove the ability of the lifter to slide the elbows back in an attempt to take some strain off the biceps (and ultimately lift more weight).

The wall essentially acts as a sort of preacher curl bench by not allowing the lifter to rock the torso and swing the weight up (at least not as much).

What you’ll find when doing them is a Barbell Curl that is very similar to Preacher Curls by placing an emphasis on the biceps to actually move the bar.

DB Concentration Curls

Dumbbell Concentration Curls can work perfectly as a substitution if you don’t have a preacher curl bench or even a barbell.

What makes them similar to Preacher Curls is the setup. Concentration Curls are done one at a time, using your own thigh to set your elbow on. This gives the lifter leverage and removes the ability to swing the weight – just like a Preacher Curl does.

More Links and Info

Looking for more exercises that target the biceps and triceps? Check out the Arm Farm section of the Horton Barbell Exercise Library and you’ll find dozens are arm movements all with detailed instructions.

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