How to do Preacher Curl

Preacher Curl is an isolation exercise for the biceps: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: brachialis, forearms. Equipment: barbell, dumbbell, machine. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Sit at the preacher bench and rest your upper arms fully on the angled pad.
2. Hold the bar or dumbbell with your palms facing up.
3. Lower your arms under control, but don't fully lock out your elbows.
4. Curl your forearms to lift the weight toward your shoulders.
5. Squeeze your biceps at the top and lower the weight back down slowly.

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• Same muscle, different equipment: Cable Biceps Curl, Cable Rope Hammer Curl, Band Biceps Curl

More biceps exercises

• Barbell Biceps CurlBar ile Biceps Curl
• EZ-Bar CurlEZ Bar Curl
• Dumbbell Biceps CurlDambıl Biceps Curl
• Hammer CurlÇekiç (Hammer) Curl
• Incline Dumbbell CurlEğimli Sehpada Dambıl Curl
• Concentration CurlKonsantrasyon Curl