Preacher Curl
Preacher Curl is a resistance exercise - elbow flexion exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Biceps brachii, Brachialis
- Secondary muscles
- Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
- Exercise type
- Resistance exercise - elbow flexion
Exercise technique
- Bench setup
Position your chest behind the preacher support.
- EZ-bar grip
Hold the inner angled sections of the bar with your palms facing up.
- Upper-arm support
Rest your triceps against the pad.
- Lower
Slowly extend your elbows to lower the bar.
- Lower limit
Stop without letting the load force your elbows backward.
- Curl
Use your biceps to raise the bar toward your shoulders.
- Top pause
Squeeze briefly without lifting your chest.
Key technique points
- Grip the angled sections of the EZ bar that feel comfortable for your wrists.
- Do not press the pad edge into the point of your elbow.
- Keep your wrists at the bar's natural angle.
- Do not push your shoulders forward.
- Do not bounce the bar from the bottom.
- Apply equal pressure with both hands.
Common mistakes
Forcing a straight-bar grip
A straight bar's grip angle can change the comfortable angled position of the wrist.
Lifting the upper arms
This loses preacher support.
Bouncing at the bottom
This fails to brake elbow extension under control.
Throwing the torso forward
This raises the load with momentum from outside the biceps.
Bent wrists
This disrupts the comfortable grip provided by the EZ-bar angle.
Unequal pulling
This tilts the bar to one side.
Frequently asked questions
Preacher Curl: why is “Forcing a straight-bar grip” a mistake?
A straight bar's grip angle can change the comfortable angled position of the wrist.
Preacher Curl: why is “Lifting the upper arms” a mistake?
This loses preacher support.
Preacher Curl: why is “Bouncing at the bottom” a mistake?
This fails to brake elbow extension under control.
Preacher Curl: why is “Throwing the torso forward” a mistake?
This raises the load with momentum from outside the biceps.
Preacher Curl: why is “Bent wrists” a mistake?
This disrupts the comfortable grip provided by the EZ-bar angle.
Preacher Curl: why is “Unequal pulling” a mistake?
This tilts the bar to one side.
What should I focus on when doing Preacher Curl?
Grip the angled sections of the EZ bar that feel comfortable for your wrists. Do not press the pad edge into the point of your elbow. Keep your wrists at the bar's natural angle. Do not push your shoulders forward. Do not bounce the bar from the bottom. Apply equal pressure with both hands.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.