Preacher Curl — Barbell Curl Variation
Beginner
The preacher curl uses an angled pad to support the upper arms, removing momentum from the equation. This strict isolation targets the biceps through their full range, with particular emphasis on the stretched position at the bottom of the curl.
Best for: Strict biceps isolation with no cheating
How It Differs from Barbell Curl
Performed on a preacher bench that locks the upper arms at an angle, eliminating shoulder swing and momentum. This isolates the biceps more strictly, especially the lower (distal) portion near the elbow.
How to Perform
- Sit at a preacher bench with your upper arms flat against the angled pad, armpits at the top edge.
- Grip a barbell or EZ-bar with an underhand grip at shoulder width.
- Curl the weight up toward your shoulders, squeezing your biceps at the top.
- Lower the bar slowly back to near-full extension — don't slam to lockout.
Equipment & Muscles
BarbellEZ Bar|BicepsForearms
Pros
- + Eliminates momentum and swinging
- + Great stretch at the bottom
- + Isolates the biceps purely
Cons
- - Can stress the elbow at full extension
- - Requires a preacher bench
- - Limited weight compared to standing curls