Strength · Recomp guide

Preacher Curl

The preacher curl is a beginner strength exercise for your biceps, using barbell.

Main muscles
Biceps
Equipment
Barbell
Level
Beginner
Preacher Curl, starting position
Start
Preacher Curl, end position
Finish

Setup

Sit at the preacher bench with the top of the pad in your armpits and the backs of your arms flat on it. Hold the bar with an underhand grip.

How to do it

  1. Curl the bar up towards your chin.
  2. Squeeze at the top without lifting your elbows.
  3. Lower slowly until your arms are almost straight.

Coaching cues

  • Arms stay flat on the pad.
  • Slow on the way down.

Common mistakes

  • Dropping to fully locked arms with a heavy weight.
  • Lifting your hips off the seat.

Safety

Stop just short of a full lockout at the bottom; that's where the elbow is most exposed.

Alternatives to the preacher curl

Barbell Curl Barbell Reverse Barbell Curl Barbell Band curl Resistance bands Cable curl Cable stack Drag Curl Barbell Dumbbell curl Dumbbells