How to Do Preacher Curls: Proper Form and Technique
Master the preacher curl with our expert guide. Learn the correct form, avoid common mistakes, and maximize biceps growth with this isolation exercise.
How to Perform
- Adjust the seat height so that your armpits rest comfortably against the top of the angled pad.
- Grip the EZ-bar with an underhand grip at the inner curved sections to reduce wrist strain.
- Lower the weight slowly until your arms are fully extended and you feel a deep stretch in the biceps.
- Curl the bar toward your shoulders by contracting the biceps while keeping your triceps pressed firmly into the pad.
- Squeeze the muscles at the top of the movement for one second without letting the bar rest at the vertical point.
- Return the bar to the starting position using a controlled, deliberate tempo to maintain tension.
Common Mistakes
- Using a partial range of motion by not fully extending the elbows.
- Allowing the elbows to flare outward or lift off the support pad.
- Swinging the torso to help lift the weight instead of isolating the arms.
- Choosing a weight that is too heavy, which increases the risk of distal biceps tendon strain.
Muscles Worked
Primary movers
- Biceps
Stabilizers
- Brachialis
- Brachioradialis
- Forearm Flexors
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Biceps · Arms