All training resources
Exercise guide
Preacher Curl
A curl variation using a preacher bench to isolate the biceps.
What this exercise works
- Muscles
- biceps brachii · brachialis
- Goals
- hypertrophy
- Equipment
- EZ bar
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Sit at a preacher bench with your upper arms resting on the pad.
- Hold an EZ-bar with an underhand grip.
- Curl the bar up toward your shoulders.
- Lower with control until arms are nearly straight.
- Repeat.
Technique cues and common mistakes
- Avoid bouncing at the bottom to protect the biceps tendon.
- Keep your wrists neutral rather than letting them bend back.
- Don't shrug your shoulders as the bar rises.