Preacher Curl: Form, Benefits, Machine vs Dumbbell and Tips

The preacher curl takes momentum out of the picture. Your upper arms rest on an angled pad, so the biceps have to do the work from the stretched bottom position all the way to the top. It is a favorite of bodybuilders for good reason, and it is simple to learn.

What Is a Preacher Curl?

A preacher curl is a biceps curl performed with the backs of your upper arms supported on a sloped pad, called a preacher bench or Scott bench. You can use an EZ bar, a straight bar, dumbbells, a cable or a selectorized machine.

Muscles Worked

• Biceps: especially challenged in the lengthened position near the bottom.
• Brachialis: works hard because the shoulder is flexed in front of the body.
• Forearms: grip the handle and stabilize the wrist.

How to Set Up the Bench

Adjust the seat so the top of the pad sits snugly in your armpits. Your upper arms should lie flat along the pad with the elbows near the bottom edge. If the seat is too high you will hunch over; too low and your arms will slide off.

How to Do a Preacher Curl

1. Sit down, place your arms on the pad and take an underhand grip about shoulder-width apart.
2. Start with your arms nearly straight but not locked.
3. Curl the weight up until your forearms are close to vertical.
4. Squeeze the biceps briefly.
5. Lower slowly for about three seconds until your arms are almost straight again.

EZ Bar vs Dumbbell vs Machine

EZ bar

The most common version. The angled handles feel comfortable for many lifters and allow moderate to heavy loads.

Dumbbell

Training one arm at a time evens out side-to-side differences and lets you focus on each arm.

Machine

A preacher machine keeps tension smooth through the whole range and makes it easy to drop the weight for drop sets.

Common Mistakes

• Lifting your butt off the seat to bring the shoulders into it.
• Letting the bar crash at the bottom. Control is the whole point.
• Stopping short of a good stretch.
• Locking the elbows hard at the bottom under heavy loads.
• Curling past vertical, which takes tension off the biceps.

Preacher Curl vs Standing Curl

Standing curls let you move more total weight and involve more stabilizers. Preacher curls isolate the biceps and emphasize the bottom of the range. A good arm plan uses both: a heavier standing barbell curl early in the session and preacher curls later for strict volume.

Keep Your Wrists Straight

A bent-back wrist on preacher curls shifts the load away from the biceps. Bay Gear Co. wrist wraps help keep your hands stacked over your forearms. Our wraps are 18" with a thumb loop and hook-and-loop closure for $28.99. You can also read what do wrist wraps do for a full breakdown.

Programming Preacher Curls

• Rep range: 8 to 15 reps works well.
• Sets: 2 to 4 sets per session.
• Tempo: a three-second lowering phase.
• Frequency: once or twice a week as part of an arm or pull day.

Try one heavy set of 8 followed by a drop set to failure on the machine version for a quick, effective finisher.

Tempo for Preacher Curls

Because the stretch at the bottom is where preacher curls shine, a slow eccentric is worth it. Try three seconds down, a brief stop just short of full lockout and then a smooth curl up. Avoid letting the weight drop into a straight-arm position under load.

Single-Arm Dumbbell Preacher Curl Tips

Kneel or sit with one arm draped over the pad and your armpit snug against the top. Your free hand can hold the pad for stability. Single-arm work lets you focus intensely on one biceps at a time. Start with your weaker arm and match the reps on your stronger arm.

Preacher Curl Progression Plan

Pick a rep range of 8 to 12. When you can perform all sets at 12 reps with good form, increase the weight slightly and start again at 8. On machines, use the smallest plate increment available. With dumbbells, use the next size up, or add a rep instead if the jump is too big.

Common Questions About Grip

An EZ bar's angled grips can feel comfortable, while a straight bar gives a fully supinated grip. Try both. Hold the bar firmly but avoid squeezing so hard that your forearms take over. Keep your wrists straight throughout the set so the biceps do the work.

Cable Preacher Curl

Set a preacher bench in front of a low cable with a straight bar or EZ attachment. The cable keeps tension at the top of the curl, where free weights get lighter, which makes it a nice variation for the last exercise of an arm session.

FAQ

Are preacher curls better for the short or long head?

Preacher curls train both heads, with many lifters feeling the short head working hard because the arm is in front of the body.

Can I do preacher curls without a bench?

Yes. Kneel behind an incline bench set to a steep angle and drape your arms over the back pad.

How heavy should preacher curls be?

Expect to use less weight than on standing curls. Choose a load you can control all the way down.

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