Arms · Isolation

Preacher Curl

A curl with the arms braced on a pad that removes momentum.

MAIN MUSCLE
Biceps
ALSO WORKS
Brachialis
EQUIPMENT
EZ bar, Machine
LEVEL
Beginner
REPS
8-12
TEMPO
3-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Sit at the preacher bench with the armpits snug against the top of the pad.

  2. Hold an EZ bar or dumbbell with palms up.

  3. Curl the weight up without lifting the elbows off the pad.

  4. Lower slowly until the arms are almost straight.

COMMON MISTAKES

  • Swinging the torso to move the weight; keep elbows pinned and body still.
  • Elbows drifting forward at the top; keep them under the shoulders.
  • Rushing the negative; lower the weight in about two to three seconds.

TIPS

  • Squeeze hard at the top and fully straighten the arm at the bottom.

QUESTIONS

Which muscles does Preacher Curl work?

The main muscle is Biceps. It also works Brachialis.

How many reps should I do?

FORGE suggests 8-12 reps for Preacher Curl. The app adjusts sets and reps to your goal and level.

What can I do instead of Preacher Curl?

These train the same muscles: Spider Curl, EZ-Bar Curl, Concentration Curl.