Preacher Curl

A preacher curl is an exercise that targets the biceps muscles in the upper arms. It is typically performed with a barbell or dumbbells, but it can also be done with an EZ-bar or cable machine.

Preacher Curl


Here is a step-by-step guide on how to perform a preacher curl:

  1. Adjust the seat on the preacher bench so that your armpits are level with the top of the pad.
  2. Grasp the barbell or dumbbells with an underhand grip (palms facing up) and position your arms on the pad with your elbows bent and close to your body.
  3. Keeping your elbows stationary and close to your body, exhale as you curl the weights up towards your shoulders.
  4. Hold the contraction for a moment, then inhale as you slowly lower the weights back down to the starting position.
  5. Repeat for the desired number of reps.


It’s important to maintain good form while performing this exercise. Make sure to keep your back flat against the bench and your elbows stationary throughout the movement. Avoid swinging the weights or using momentum to lift them.

Remember to always start with a weight that you can lift comfortably and increase the weight gradually as you get stronger. If you are new to weight lifting or have any health concerns, it is always a good idea to consult with a fitness professional before starting any new exercise routine.

Alternative Exercises For Preacher Curl

Machine Preacher Curl

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