Preacher Curl
- Pro
- Intermediate
- Gym
The preacher curl braces your upper arms against an angled pad while you curl a barbell with an underhand grip. Locking the upper arm in place isolates the biceps and removes any swing from your shoulders or back. Intermediate lifters use it in the gym for weight and reps as a main lift or a finisher.
- Muscles
- Biceps
- Equipment
- Barbell, Bench
- Logged as
- Weight and reps
How to
- Sit at the preacher bench with your upper arms on the pad.
- Hold the bar with an underhand grip, arms nearly straight.
- Curl the bar up until your forearms are vertical.
- Lower slowly until your elbows are almost extended.
Form cues
- Press your upper arms flat into the pad.
- Squeeze your biceps hard at the top.
- Keep your wrists straight throughout the curl.
Common mistakes
- Upper arms lift off the pad near the top. Keep your arms pressed down throughout the curl.
- Bar drops fast on the way down. Lower the bar slowly under control.
- Elbows lock out hard at the bottom. Stop just short of full elbow extension.
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