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Biceps · Beginner

Preacher Curl

Supported preacher curl that heavily loads the lower portion of the curl.

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Preacher Curl demonstration

Exercise overview

Training details

BicepsForearms

Equipment

Ez Bar

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Sit at a preacher bench holding an EZ bar with an underhand grip and your upper arms supported on the pad.
  2. 02Begin with your elbows almost straight while keeping tension in your biceps.
  3. 03Curl the bar upward without lifting your upper arms from the pad.
  4. 04Pause before your forearms become vertical or your shoulders roll forward.
  5. 05Lower the bar slowly to the controlled near-straight starting position.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Standing One Arm Curl Over Incline BenchRelated variationDumbbell Zottman Preacher CurlRelated variationBarbell Biceps CurlRelated variationZottman CurlRelated variationCable Biceps CurlRelated variationDumbbell Seated Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Preacher Curl over Exercise BallComparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps Curl

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