Preacher Curl: Correct Form & 10 Best Variations

Biceps curls are the universal language of the gym. Beginners do them. Advanced lifters do them. People who “just came in to stretch” somehow end up doing them. And yes, watching your biceps swell in the mirror mid-set is not narcissism. It is bodybuilding.

One of the most underrated biceps builders is the preacher curl. It looks simple: sit down, lock your upper arms onto the pad, and curl. But that setup does something important: it removes your ability to swing, heave, or “accidentally” turn a curl into a full-body exercise. You get a cleaner stimulus on the biceps and forearms, and you can chase hypertrophy without your ego doing half the work.

On that note, let’s do a proper deep dive on the preacher curl.

This article will cover:

• What a preacher curl is
• How to do preacher curls with perfect form
• Common mistakes
• Muscles trained (including biceps head emphasis)
• The best preacher curl variations

Ready for flex-time? Let’s go.

Quick Answer

The preacher curl is a biceps curl performed with your upper arms supported on an angled pad. That support reduces momentum and “cheating,” making it easier to isolate the biceps through a controlled range of motion. Use moderate loads, keep your upper arms glued to the pad, and focus on smooth reps and a full stretch.

Key Takeaways

WHAT IS A PREACHER CURL?

The preacher curl is performed on a preacher bench (or preacher curl machine) where you sit with your upper arms resting on an angled pad. Because your upper arms are supported and your torso is fixed, the preacher curl makes it harder to use momentum and easier to keep tension on the biceps.

This is one of the best curl variations for lifters who want more isolation, better technique, and more honest reps.

Here’s what it looks like:

HOW TO DO PREACHER CURLS WITH GOOD FORM

Note: This walkthrough uses an EZ-curl bar with an underhand grip. We’ll cover other variations below.

1. Sit on the preacher bench and adjust the seat so your upper arms and chest stay in contact with the pad throughout the set.
2. Grip the EZ bar with an underhand grip around shoulder width. Start with your elbows slightly in front of your torso and your arms extended down the pad.
3. Set your posture: keep your chest against the pad, chin neutral, and wrists stacked (do not let them bend back).
4. Curl the bar up by squeezing the biceps and bending at the elbows. Lift until the bar is near shoulder height, without letting your shoulders roll forward.
5. Pause briefly and squeeze, then slowly lower under control until you feel a stretch in the biceps.
6. Repeat for reps. Keep the movement smooth, not bouncy.

COMMON MISTAKES WHEN DOING A PREACHER CURL

It is “just a curl,” but preacher curls punish sloppy form. A few small errors can turn a great biceps builder into an elbow-wrecker or a half-rep ego lift.

Treating it like a max-strength lift: A preacher curl is not a 1RM exercise. Going too heavy usually causes shoulder movement, bouncing, shortened range of motion, or elbow irritation. Keep it controlled and progress the load slowly over time.

Cutting the range of motion: Half-reps have their place, but preacher curls are best when you use a full range and get a real stretch at the bottom. That stretch is a big reason this variation works so well.

Bad setup on the bench: If your seat is too high or too low, you will lose contact with the pad and start “helping” the curl with your shoulders. Adjust the bench so your upper arms stay pinned and your chest stays anchored.

Letting wrists bend back: Wrist extension seen below puts unnecessary strain on wrists and can also reduce biceps tension. Keep your wrists neutral and stacked over your forearms.

PREACHER CURL MUSCLES WORKED

The preacher bench setup makes this a true biceps-focused movement. Supporting your upper arms reduces momentum and helps keep tension where you want it: the biceps and supporting elbow flexors.

Biceps & Brachialis: The biceps brachii and the brachialis are the prime movers. Because the pad position places the shoulder in slight flexion, the long head begins the rep in a more lengthened position. In practice, preacher curls train both biceps heads effectively. Grip choice is a better lever for “emphasis” than the bench alone:

• Normal-to-wide supinated grip: generally biases the short head a bit more.
• Narrower grip or neutral/reverse grips: tend to shift emphasis toward the long head and forearm/brachialis involvement.

Forearm flexors: Your forearms stabilize the wrist and contribute to grip. If your wrists collapse, your curls usually collapse right behind them.

10 BEST PREACHER CURL EXERCISE VARIATIONS

The EZ-bar preacher curl is the classic because it lets you move solid weight with a joint-friendly grip. But variety matters, and not every gym has a preacher bench. Dumbbells add freedom, machines keep tension constant, and alternative setups mimic the preacher angle when equipment is limited.

Here are 10 preacher curl variations to keep your biceps in permanent “almost pumped” status.

1. Dumbbell Preacher Curls

Same concept as the EZ-bar version, but dumbbells allow natural wrist positioning and unilateral work to expose strength imbalances.

2. Barbell Preacher Curl

A straight bar can allow heavier loading than an EZ bar, but it is typically less forgiving on wrists and elbows. If your joints tolerate it, this is a strong option, and it also removes the urge to cheat like you might on standing barbell curls.

3. Close Grip Preacher Curl

Use dumbbells, an EZ bar, or a barbell. A close grip tends to emphasize the long head slightly more by shifting tension toward the outer biceps fibers. Keep reps strict, because narrow grips can make people want to wiggle.

4. Dumbbell Hammer Preacher Curls

The neutral grip is strong and joint-friendly, and it shifts more work to the brachialis and brachioradialis for thicker arms. If your elbows get cranky with supinated curls, this is a smart swap.

5. Reverse Preacher Curl

Overhand grip means more forearm extensor work. Reverse curls help balance flexor and extensor strength, which can be a quiet win for healthier elbows. This is essentially a preacher-style version of reverse curls.

6. Dumbbell Zottman Preacher Curl

Zottmans combine curl + rotation, training elbow flexion and forearm strength together. Great for biceps and forearms, and often feels nicer on wrists than forcing a straight-bar position.

7. Single Arm Preacher Curl

Single-arm work keeps one side from doing the heavy lifting for the other. If your right arm always “wins,” this variation exposes it quickly and helps you bring the lagging side up.

8. Preacher Curl Machine

Machines can keep tension more consistent through the range of motion, which seen as a plus for hypertrophy. Great for higher reps, controlled eccentrics, and safe intensity techniques like drop sets.

9. Incline Bench Preacher Curl

No preacher bench? Use an incline bench to mimic the pad angle. You can also adjust the incline to find the most comfortable elbow position while still getting the “no cheating” benefit.

10. Stability Ball Preacher Curl

This is the “make-do” preacher curl when equipment is limited. The instability forces you to slow down and stay strict, because if you get sloppy you will meet the floor. Not glamorous, but it works.

How To Add Preacher Curls To Your Workout

The preacher curl is best used as a hypertrophy-focused accessory. Start lighter than you think, master the setup, and earn the load increases over time.

• For hypertrophy: 3–4 sets of 8–12 reps, stopping at technical failure (the rep before form breaks).
• For muscular endurance and a brutal pump: 2–3 sets of 12–20 reps with short rest periods.

Joint note: If preacher curls irritate your elbows, reduce load, slow the tempo, and consider swapping in hammer preacher curls or machine preacher curls for a block. Let comfort guide the variation.

Wrapping Up

The preacher curl is a reliable biceps curl variation that belongs in a well-rounded arm program if your joints tolerate it. It limits cheating, increases time under tension, and lets you train the biceps with cleaner reps. Use it consistently, progress patiently, and you will build biceps that look like they show up to the gym even when you do not.

Related: The Ultimate Bigger Biceps Workout

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