Preacher Curl


The preacher curl is a fairly simple exercise, but people still tend to get this one wrong a lot. The key to doing the preacher curl properly is to focus on form first and the amount of weight second. People get a lot of bicep building exercises wrong by trying to lift too much weight.


  1. Find a preacher bench and an EZ curl bar.
  2. Load the EZ curl bar with an appropriate amount of weight and attach safety cuffs to the outside of the weights. Place the EZ curl bar on the rest handles in front of the bench.
  3. Lean over the bench and grab the EZ curl bar with both hands. Your palms should be facing upwards and tilted so that the pinkies are a little lower than the thumbs. Keep your lower back straight when you pick up the bar to avoid injury. It doesnít take much weight at all to hurt the back (trust me).
  4. Sit back down on the preacher bench seat so that your upper arms rest on top of the pad and your chest is pressed against the pad. Try to arrange yourself so that your armpits are snug against the pad.
  5. The starting point should be with your elbows bent and the weight resting above your arms.
  6. Slowly lower the weight until your elbows are extended and arms are straight. Breathe in during this part of the motion.
  7. Bring the weights back up to the starting point by contracting the biceps. Breathe out during this part of the motion. Contract the biceps for a moment at the top of the lift. Repeat for as many repetitions as desired.


  1. Remember to place proper technique above all else. You wonít do yourself any favors by upping the weight and doing sloppy preacher curls. Whether you are doing sets of 5 reps or 15 reps, the most important thing is to always use proper form.
  2. Try to keep your wrists fixed in place when doing preacher curls. You do not want to see motion in the wrist joint when doing this exercise.
  3. Keep the shoulder joint fixed in place as well. The only joints that should be moving are both elbows.


  1. Do not bend your wrists
  2. Do not lean back or wriggle your body to help you lift the bar.
  3. Do not lock your elbows when you straighten your arms since this can place stress on your elbow joints.
  4. Do not allow your body to lift off the bench when you lower the bar.


Target Muscles


Additional Muscles