How to Do the Preacher Curl
The preacher curl braces your upper arms on an angled pad so you can't cheat with momentum. That isolates the biceps and puts the hardest part of the curl near the bottom, where the muscle is stretched. It suits beginners learning a strict curl and anyone who tends to swing the weight.
Log every set of your Preacher Curl in Superlift
Muscles worked
Primary
- Biceps
Secondary
- None to speak of
How to do the Preacher Curl
- 1
Adjust the seat so your armpits rest on top of the pad and your upper arms lie flat on it.
- 2
Grab the bar or dumbbells with an underhand grip.
- 3
Lower the weight slowly until your arms are almost straight.
- 4
Curl the weight up by bending your elbows until your forearms are near vertical.
- 5
Squeeze your biceps at the top without letting your elbows lift off the pad.
- 6
Lower for about two to three seconds back to the start.
Form cues to remember
- Armpits on top of the pad
- Elbows stay glued to the pad
- Lower for a slow count of three
- Stop just short of locking out
Preacher Curl video tutorial
Common mistakes
Lifting your elbows off the pad
Reduce the weight and keep your upper arms in contact with the pad.
Dropping the weight fast
Control the lowering phase for two to three seconds.
Locking your elbows hard at the bottom
Stop just short of full lockout, which protects the biceps tendon.
Going too heavy
Pick a weight you can curl strictly without leaning back.
Sets and reps
| Muscle growth | 3–4 sets of 8–12 reps, 60–90 sec rest |
|---|---|
| Endurance | 2–3 sets of 12–20 reps, 45 sec rest |
The stretched bottom position stresses the biceps tendon, so don't drop the weight or yank out of the bottom. Go lighter if you feel a sharp pain near the elbow.
Superlift for iPhone
Track your Preacher Curl and watch it go up
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Preacher Curl FAQ
What does the preacher curl work that a standing curl doesn't?
The pad removes swinging and shoulder help, so the biceps do almost all the work. It also loads the muscle in a stretched position at the bottom.
Should I fully straighten my arms on the preacher curl?
Nearly, but not with a hard lockout. Stopping just short keeps tension on the biceps and is gentler on the tendon at the elbow.
Is the preacher curl good for biceps size?
Yes, because its strict, stretched position is a good way to add biceps volume. Pair it with an incline or standing curl to cover different muscle lengths.
