Arms · Biceps · Machine
Preacher Curl
The preacher curl is a biceps curl with the upper arms resting on an angled pad. The pad stops the body from swinging and loads the biceps hardest near the bottom, where it is most stretched.
How to
Machine- 1 Arms on the pad, upper arms flat.
- 2 Curl the bar up to the shoulders.
- 3 Lower slowly, not fully locking out.
Tips
- Set the seat so the armpits sit snugly on top of the pad.
- The bottom is the hardest and most strained part; go slowly there.
- An EZ bar or dumbbells both work on the pad.
Common mistakes
- Letting the arms slam into straight at the bottom.
- Lifting the elbows off the pad.
- Using so much weight that the shoulders roll forward.
Muscles worked
Main
- Biceps
Also working
- Brachialis
Breathing and bracing
Breathe out as you curl, breathe in as you lower.
Sets and reps
- Muscle size
- 3 sets of 8–12 reps, 1.5 min rest
- Where it fits
- After a standing curl, or as the main curl
Setup
- 1 Adjust the seat so the armpits sit snugly on top of the pad.
- 2 Rest the backs of the upper arms flat on the pad.
- 3 Hold an EZ bar or straight bar with an underhand grip, arms nearly straight.
Technique in detail
- Curl the bar up toward the shoulders.
- Keep the upper arms and elbows pressed into the pad.
- Stop just before the forearms reach vertical, where the tension drops.
- Lower slowly to almost straight arms, without snapping into lockout.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Is the bottom of the preacher curl risky?
Dropping hard into straight arms with a heavy load can strain the biceps tendon. Lower slowly and stop just short of lockout.
Barbell, EZ bar or dumbbell?
The EZ bar is the common choice; a dumbbell in one hand lets each arm work alone.
Why does it feel harder than a standing curl?
The pad removes the swing, and the stretched position is the hardest part of a curl, so the same weight feels heavier.
Log it in Volu(me)
Add Preacher Curl to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.