Biceps exercise

Preacher Curl

How to do the Preacher Curl with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Sit on the preacher bench and adjust the height so your armpits are just touching the top of the sloped section. Hold the weight using an underhand grip (palms facing up) with your arms extended and your upper arms resting on the bench. Curl the weight up, keeping your upper…
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Illustration showing the Preacher Curl
Targets

Muscles worked

Biceps muscle Biceps Primary Forearms muscle Forearms Secondary
Gear

Equipment

Preacher curl bench Preacher curl bench EZ bar EZ bar
Technique

How to do the Preacher Curl

  1. 1 Sit on the preacher bench and adjust the height so your armpits are just touching the top of the sloped section.
  2. 2 Hold the weight using an underhand grip (palms facing up) with your arms extended and your upper arms resting on the bench.
  3. 3 Curl the weight up, keeping your upper arms on the bench, until your forearms are vertical.
  4. 4 Pause for a second at the top of the curl, then slowly lower the weight until your arms are fully extended once again.
  5. 5 Count for three beats as you lower.
  6. 6 Make sure your feet are planted on the ground, and that your torso and shoulders stay still throughout the movement.
  7. 7 Repeat.