Preacher Curl: the strict biceps builder
The preacher curl is a biceps isolation exercise done with the upper arms supported on an angled pad, which removes momentum and forces strict reps. If you tend to swing your curls, this is the fix.
How to do the preacher curl
- Adjust the seat so your upper arms and chest rest flat against the pad.
- Grip an EZ-bar with an underhand grip, about shoulder-width.
- Start with your arms extended but a slight bend at the elbow — don't fully lock out at the bottom.
- Curl the bar up by contracting the biceps, keeping the upper arms glued to the pad.
- Squeeze at the top, then lower slowly to a full stretch.
Keep the backs of your arms pinned to the pad throughout.
Sets and reps
A strict isolation move — use a moderate load, not a max-strength weight.
| Goal | Sets | Reps |
|---|---|---|
| Strength | 3 | 8–10 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance | 2–3 | 12–15 |
Muscles worked
Primary — the biceps brachii, with the short (inner) head emphasised by the flexed-shoulder position of the pad.
Secondary — the brachialis, brachioradialis, and forearm flexors.
Common mistakes
- Seat too high or low so the arms lift off the pad — the shoulders take over the lift.
- Going too heavy — it causes bouncing at the bottom and strains the elbow.
- Cutting the range short — the bottom stretch is the whole point.
- Letting the wrists bend — keep them neutral and let the biceps do the work.
Variations and alternatives
- Single-arm dumbbell preacher curl — fixes side-to-side imbalances.
- Machine preacher curl — constant tension, easy to load.
- Reverse-grip preacher curl — shifts work toward the brachialis.
For where it fits alongside long-head and peak work, see the biceps workout guide.
Common questions
What do preacher curls work?
Mainly the biceps, with a bias toward the short (inner) head, plus the brachialis underneath.
Why are preacher curls so hard?
The pad removes momentum and keeps tension on the biceps through a full stretch, so you can't cheat — that's what makes them effective at lighter loads.
Do preacher curls build the biceps peak?
They build overall biceps size, but the peak shape is mostly genetics and tendon length. Incline curls bias the long head, which forms the peak.
What weight should I use for preacher curls?
Lighter than a standing curl. It's a strict isolation move, so control beats load.
Curls aren't usually a 1RM game, but for your heavier pulls and presses you can estimate a working max from a recent set or use the 1RM calculator.