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Preacher Curl

A curl performed with the upper arms supported on an angled pad, isolating the biceps and removing momentum.

Setup

Sit at the preacher bench, arms resting on the angled pad. Grip the bar or dumbbell with arms extended.

Movement

Curl the weight up. Keep your upper arms pressed against the pad throughout — only your forearms should move. Squeeze at the top. Reinforces the contraction.

Return

Lower with control to a full stretch. The bottom, stretched position is where this exercise places significant tension — control it rather than letting the weight drop.

Common Mistake to Avoid

Lifting the upper arms off the pad. If your upper arms come off the pad, you've lost the isolation this exercise is built around.

Equipment Preacher curl bench, barbell or dumbbell
Primary Muscles Biceps
Secondary Muscles Forearms

Why it matters

Resting your upper arms on an angled pad removes the ability to swing your body or shoulders to assist the lift, isolating the biceps more strictly than a standing curl. It also places significant tension on the biceps at the bottom, stretched position, which a standing curl doesn't emphasize as directly.

How to do it

  1. Sit at the preacher bench, arms resting on the angled pad. Grip the bar or dumbbell with arms extended.
  2. Curl the weight up. Keep your upper arms pressed against the pad throughout — only your forearms should move.
  3. Squeeze at the top. Reinforces the contraction.
  4. Lower with control to a full stretch. The bottom, stretched position is where this exercise places significant tension — control it rather than letting the weight drop.

Common mistakes

  • Lifting the upper arms off the pad. If your upper arms come off the pad, you've lost the isolation this exercise is built around.
  • Using too much weight for the stretched bottom position. The bottom position is more demanding on the biceps tendon — use lighter weight than a standing curl.
  • Rushing the lowering phase. The controlled descent through the stretch is a key part of this exercise's value.
  • Setting the bench at an uncomfortable angle for your arm length. Adjust the bench so the pad genuinely supports your upper arms comfortably.

Sets & reps by level

Beginner

3 sets of 10–12 reps with light weight, focusing on the supported, strict position.

Intermediate

3–4 sets of 8–10 reps at a moderate weight.

Advanced

4 sets of 8–10 reps, often used as a primary bicep isolation movement given the strict form it enforces.

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