Preacher Curl

Preacher Curl · Beginner · Biceps

A curl performed with your arm fixed against a pad, blocking momentum to isolate the biceps.

Beginner · Recommended Sets: 3 sets x 10-12 reps · Biceps

Preacher Curl — Points to Check Today

  • Keep the back of your arm flat on the pad — Lifting off the pad eliminates the isolation. (The elbow lifting off the pad as you curl)
  • Extend fully but watch for hyperextension — Suddenly releasing tension at full extension risks injury. (Dropping the tension on the way down so the elbow snaps)
  • Slow, no momentum — Since it's an isolation exercise, control is key. (Bouncing it up with momentum)

Preacher Curl — How to Do It / If You're New

  1. Sit at the preacher bench, rest your armpits over the pad, and press the back of your arms flat against it.
  2. Grip the bar (or a dumbbell) with an underhand grip.
  3. Engage your biceps to curl up slowly and squeeze at the top.
  4. Lower slowly, extending your arms almost fully, and repeat.

Recommended Exercises / Stretches