Barbell · Isolation
Preacher curl
Preacher curl mainly works your biceps. It also helps your forearms.
Step by step
- Sit with your upper arms and chest against the pad.
- Curl the bar up until your biceps are fully squeezed.
- Lower slowly until arms are almost straight.
What you should feel
A strong squeeze in the front of your upper arms; your elbows and wrists should not hurt.
Common mistake
Dropping the bar fast at the bottom; control it down and stop just short of locking out.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Dumbbell curlBiceps
Hammer curlBiceps, Forearms
Machine biceps curlBiceps
Machine preacher curlBiceps
Standing cable curlBiceps
Cable rope hammer curlBiceps, ForearmsQuestions
What muscles does the preacher curl work?
Preacher curl mainly works your biceps. It also helps your forearms.
Can I do the preacher curl at home?
Not easily, it needs this: barbell. At home, try instead: dumbbell curl, hammer curl, and incline dumbbell curl.
How many sets and reps of the preacher curl?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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