Preacher Curl

The Preacher Curl primarily targets your Biceps. It requires barbell and is best suited to beginner lifters.

Beginner level · Equipment: Barbell · Isolation · Pull

Primary muscles: Biceps

How to perform Preacher Curl

1. Step 1. To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
2. Step 2. With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position.
3. Step 3. As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
4. Step 4. As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.
5. Step 5. Repeat for the recommended amount of repetitions.

Sample sets & reps for Preacher Curl

• Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
• Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
• Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Biceps exercises

• Alternate Hammer Curl — dumbbell
• Alternate Incline Dumbbell Curl — dumbbell
• Brachialis-SMR — stretch
• Cable Hammer Curls - Rope Attachment — cable
• Cable Preacher Curl — cable

See all Biceps exercises →

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