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Exercise Library / Preacher Curl

Preacher Curl

The preacher curl rests your upper arm on a slanted pad so your biceps do all the work.

Strength Training

What this exercise does

The preacher curl rests your upper arm on a slanted pad so your biceps do all the work. The pad stops you from swinging.

At a glance

Body part
Arms
Muscles worked
Biceps
Experience
Intermediate

How to do it

  1. Sit at a preacher bench with your chest against the pad and your upper arms resting on it.
  2. Hold a barbell, dumbbell or machine handle with your palms facing up.
  3. Curl the weight toward your shoulders.
  4. Squeeze at the top.
  5. Lower slowly until your arms are almost straight. Do 8 to 10 reps.

Common mistakes

  • Dropping the weight at the bottom.
  • Lifting your elbows off the pad.
  • Using too heavy a weight.

Make it easier or harder

Make it easier

Use a light dumbbell and curl one arm at a time.

Make it harder

Slow the lowering to three seconds.

Keep it safe

Do not lower to a fully locked-out elbow with heavy weight, because the bicep tendon is stressed there. Stop a few degrees short.

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