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Preacher Curl
How to do the Preacher Curl with good form: step-by-step technique, the muscles it works (biceps), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Biceps
- Secondary
- Forearms
How to do it
- Adjust the seat of the preacher bench so your armpits rest comfortably over the top edge of the pad.
- Grasp an EZ-curl bar or straight barbell with a supinated (underhand) grip, roughly shoulder-width apart.
- Press the back of your upper arms flat against the angled pad, fully extending your elbows to stretch the biceps.
- Curl the weight upward toward your shoulders by aggressively contracting your biceps, ensuring your elbows remain glued to the pad.
- Stop the upward motion just before your forearms become completely vertical to maintain tension on the muscles.
- Lower the bar slowly and deliberately back to the starting position until your arms are nearly fully extended.
Coaching cues
- Armpits locked over the pad
- Keep tension on the biceps at the top
- Controlled eccentric, don't drop the weight
Common mistakes
- Lifting the elbows or upper arms off the pad during the curl
- Leaning back heavily to yank the weight up
- Hyperextending the elbows violently at the bottom of the movement
Equipment and setup
Preacher bench, EZ-curl bar, weight plates
Seated at a preacher curl bench, adjusting the seat so the armpits rest securely on the top edge of the pad.
Also known as: EZ Bar Preacher Curl
Track your Preacher Curl in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
