Preacher Curl tutorial
The preacher curl is done with the upper arms resting on an angled pad, eliminating body swing and isolating the biceps in a stretched range. It is great for learning strict curling form and strengthening the lower biceps, suiting beginners and beyond.
How to perform
- Adjust the seat so your armpits rest on the top edge of the pad.
- Lay the backs of your upper arms fully on the pad.
- Grip a barbell or EZ-bar with palms up at shoulder width.
- Contract your biceps to curl the bar toward your shoulders.
- Pause briefly at the top and squeeze.
- Lower slowly until your arms are nearly straight, without hard lockout.
Breathing: Exhale as you curl up and inhale as you lower.
Key tips
- Take 2–3 seconds to lower the bar.
- Keep your upper arms on the pad the whole time.
- Keep your wrists straight rather than curling them.
Common mistakes
- Dropping the weight at the bottom, stressing the elbow tendon.
- Lifting the elbows off the pad.
- Curling so high that tension leaves the muscle.
Safety: People with elbow pain should use light weight and a limited range, or a single-arm dumbbell version.
BicepsPrimary muscle
BarbellEquipment
BeginnerLevel
GymLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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