Preacher Curl
A curl with your arms braced on an angled pad: it removes cheating and loads the biceps in the stretched position.
Also known as: Scott curl, EZ-bar preacher curl
- Level
- Beginner
- Equipment
- EZ Curl Bar
- Type
- Isolation
How to do it
- Adjust the seat so your armpits rest on the top edge of the pad.
- Grab the EZ bar palms up with your arms nearly straight on the pad.
- Curl the bar until your forearms are nearly vertical.
- Lower very slowly until your arms are almost straight.
Form cues
- The backs of your arms stay on the pad.
- Lower slowly; that's where this exercise does its work.
- Don't snap your elbows straight at the bottom.
Common mistakes
- Dropping the bar at the bottom: it stresses the elbow. Control the last inches.
- Lifting your elbows off the pad: you lose the isolation.
- Curling past vertical: the tension disappears.
Sets and reps
3 sets of 8-12 reps with 60-90 seconds of rest.
Variations
Same movement, different equipment. Pick based on what you have and what you want from the preacher curl.
Straight-bar preacher curl
More supination; a little harder on the wrists.
How to do it
- Sit on a preacher bench with your chest against the pad, gripping a barbell with an underhand, shoulder-width grip.
- Position your upper arms firmly against the pad, ensuring your elbows are slightly bent at the start.
- Curl the barbell upwards by contracting your biceps, keeping your upper arms stationary on the pad.
- Squeeze your biceps at the top of the movement, focusing on peak contraction.
- Slowly lower the barbell back to the starting position, controlling the eccentric phase.
- Fully extend your arms at the bottom to achieve a complete stretch in the biceps.
- Primary
- Biceps
- Secondary
- Brachialis
Machine preacher curl
Guided, constant resistance.
How to do it
- Sit at a preacher curl machine and adjust the seat so your armpits sit at the top of the pad.
- Place the upper arms flat on the pad and grip the handles.
- Start with the arms extended — but not locked — at the bottom.
- Curl the handles up by flexing the elbows; squeeze hard at the top.
- Lower slowly back to the starting position and repeat.
- Primary
- Biceps
- Secondary
- Brachialis
Dumbbell spider curl
Chest on the steep side of the pad with arms hanging: peak contraction.
How to do it
- Lie face down on an incline bench with arms hanging straight down.
- Hold a dumbbell in each hand with an underhand grip.
- Keep your upper arms vertical as you curl the weights up.
- Squeeze the biceps hard at the top.
- Lower the dumbbells under control to full extension.
- Primary
- Biceps
- Secondary
- Brachialis
EZ-bar spider curl
The same idea with an EZ bar.
How to do it
- Lie chest down on an incline bench holding an EZ bar with underhand grip.
- Let your arms hang straight down from your shoulders.
- Curl the bar up toward your shoulders.
- Squeeze your biceps at the top of the movement.
- Lower the bar back down with control.
- Primary
- Biceps
- Secondary
- Brachialis, Brachioradialis
FAQ
What is the preacher bench for?
It locks your arms so only the biceps work, loading them mostly in the stretched position.
Is it bad for your elbows?
Not if you control the lowering and don't let the weight drop at the bottom.
EZ bar or dumbbell?
The EZ bar is most common; a dumbbell lets you train each arm separately.
What muscles do the preacher curl work?
They mainly work the biceps, with help from the brachialis.
Add the preacher curl to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
