Preacher Curl

Training Details for Preacher Curl

  • Primary Muscle
    Biceps
  • Secondary Muscle
    Forearms
  • Equipment
    Barbell, Bumbbell
  • Level
    Easy

Muscle groups and purpose for Preacher Curl

Preacher curl is a very good biceps exercise that really isolates your biceps muscles and gives a serious pump. In comparison with other freer curl exercises, it is difficult to cheat in this exercise because you can neither rock the weight nor move your elbows.

You can even run your preacher curls on a sloping regular bench with one arm at a time, however, in that case use a dumbbell instead of a barbell.

Performance

Use a z-bar or a straight barbell and add as much weight that you can handle and still be in control. Adjust the seat and lean forward over the support so that your armpits are pressed against the top of the support. You should absolutely not have air between the armpits and the support because then it is easy to rock the weight with the body, which we do not want. When the armpits and your triceps are pressed against the support, you have isolated your biceps. Maintain this position throughout the exercise. Only your forearms should go up and down and your elbows should not move outwards or sideways. Grab the bar  with a shoulder-width apart position with an underhand grip.

Lift the bar slowly all the way up until you can no longer bend your arms. Do not lift your elbows away from the support because that will make your shoulders work instead, the elbows should always be pressed against the support. When you have come all the way up, you squeeze your biceps for a few seconds before you slowly lower the bar all the way down again. In the bottom position, you will be the weakest, so be sure to use weights that you can handle.

Guide for Preacher Curl

  • Do not lift too heavy weights, muscle tension is more important
  • Make sure your armpits are pressed against the support pad
  • Do not swing with your upper body. Only your arms should work
  • Load up on the eccentric and really control on the way down for every single rep.
  • Do not lift your elbows away from the support pad, they should be pressed against it at all times

Download our App Mygreatness

You'll be able to track your workouts, nail your nutrition plan, stock up on supps, and get fit on the go.

Related Exercises

placeholder-image

Seated Leg Curl

Hyperextension

Hyperextension in a 45-degree angled bench is an excellent exercise for the lower back, your erector spine. You will also train your buttocks and hamstrings. The exercise is easy to perform and suitable for you who are relatively new to the gym and experienced back lifting practitioners because it provides a pump in the lower back.

Deficit Deadlift

Deficit Deadlifts is a deeper version of your traditional deadift. To make it “deep,” you must stand on an elevation so that you lift the bar from a lower starting position. During a normal ground lift, you can do the right thing and start the movement with your legs, but you can also incorrectly straighten your back directly. In deficit deadlifts, the opportunity to lift directly with the back disappears, so you have to work with the legs so-called “leg drive” at the start. Therefore, the exercise is good for learning the first phase of deadlifting.