Arms · EZ bar or dumbbell, preacher bench
Preacher curl: form, muscles and sets
The preacher curl pins the upper arm in place, so there is nowhere for momentum to hide — every rep is biceps.
Muscles worked: Biceps brachii (short head), Brachialis
How to do it
- Set the pad so the top edge sits just under the armpit with the chest against it.
- Grip the bar shoulder-width with palms up; let the arms extend until nearly straight.
- Curl until the forearms are just past vertical, keeping the triceps glued to the pad.
- Squeeze at the top for a beat, then lower over three seconds.
- Stop just short of a locked elbow at the bottom to keep tension on the muscle.
Mistakes to avoid
- Snapping into full extension at the bottom under a heavy load, which strains the elbow tendon.
- Lifting the chest off the pad to finish a rep.
- Setting the pad too low, so the shoulders round and the arm can cheat.
Sets and reps
| Goal | Prescription |
|---|---|
| Size | 3–4 sets of 8–12 reps, 60–90s rest |
| Peak contraction | 3 sets of 12–15 with a two-second squeeze |
| Single-arm fix | 3 sets per arm with a dumbbell to even out sides |
Swaps and alternatives
- Incline dumbbell curl — Loads the long head in the stretched position.
- Cable curl — Constant tension with no elbow shock at the bottom.
- Hammer curl — Adds brachialis thickness the preacher misses.
Common questions
Keep training
- Hammer curls
Dumbbells
- Dumbbell shoulder press
Dumbbells, bench
- Incline dumbbell press
Dumbbells, adjustable bench
- Arnold press
Dumbbells, bench