The preacher curl is one of the most popular versions of the bicep curl. These are typically done at the gym due to the necessary equipment required. This exercise really isolates your biceps, so we recommend it if having big biceps is one of your goals.

Preacher Curl Overview

Exercise: Preacher Bar Curl
Primary Muscle: Biceps
Additional Muscle(s): Forearms
Type: Pull, Isolation
Gear Needed: Barbell, Preacher Curl Bench

What is a Preacher Curl?:

The preacher curl is a variation of the Bicep Curl and is done on a preacher curl bench, which supports the triceps and allows you to focus on your biceps from using a different angle.

How to Do a Preacher Curl:

  1. To complete this movement you will need to use a preacher bench and also an E-Z bar. Grip the E-Z curl bar at the close inner handle. If you have someone to hand you the bar it would be better, if not you can grab it from the front of the bar rest which most preacher benches have.  Your palms should be facing in a forward position and should be tilted slightly inwards, due to the shape of the bar.
  2. While your upper arms positioned against the preacher bench pad and your chest against it, grab the E-Z Curl Bar at a shoulder width length. This position will be your starting point.
  3. While you inhale, lower the bar at a slow pace until your upper arm is extended and your biceps are fully stretched.
  4. While you breathe out, use your biceps to curl the weight up until your biceps are contracted and the bar is at a shoulder height. Now, squeeze your biceps firmly and hold at this position for a brief second.
  5. Complete the preferred number of reps for this exercise.

Alternative: This exercise can also be performed by using a low pulley with an E-Z bar attachment. For this version, you will need to position the bench in front of the pulley. In addition, you can use a wider grip for variation purposes.

Preacher Curl Video:

By Daniel

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