What Is the Preacher Curl

If there’s one exercise that’s perfect for carving out those impressive biceps, it is the Preacher Curl. This bicep peak exercise is fantastic for isolating the brachialis muscle, allowing for maximum muscle engagement and growth. This exercise is typically performed using a preacher bench and either a barbell or dumbbells, emphasizing controlled movement and strict form. Whether you’re just starting out or you’re a seasoned lifter, adding preacher curls to your routine can help you achieve those bulging biceps you’ve been dreaming of.

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How-to Do Preacher Curl

Sit on a preacher bench with the back of your arms placed on the pad. Grasp the barbell with a shoulder-width underhand grip.
Squeeze the biceps to raise the barbell until your forearms touch it. Briefly hold.
Slowly lower the barbell until your arms are fully extended.

Muscle Worked

Primary Muscle Groups

Biceps

The biceps are muscles that sit at the front or your upper arms between your elbows and shoulders

Pro Tips

Keep Your Upper Arms Still: Ensure your upper arms remain stationary against the pad to fully engage the biceps and avoid using other muscles.
Control the Movement: Avoid using momentum. Slow, controlled movements are key to effective muscle engagement.
Focus on the Squeeze: At the top of the curl, pause and squeeze your biceps for maximum contraction.

Equipments

Barbell

A barbell is a long metal bar with space for weight plates on each end used for weightlifting

Preacher Bench

The preacher curl bench lets you practice bicep curls with support inside a controlled range of motion

Benefits of Preacher Curl

Bicep Isolation: The focus of this exercise is on the biceps, helping you build muscle and achieve those defined arms.
Increased Arm Strength: Strengthening your biceps improves your overall arm power, which is beneficial for other lifts and daily activities.
Enhanced Muscle Definition: Preacher curls help sculpt the biceps, contributing to a well-rounded, muscular look.
Versatile and Accessible: You can perform this exercise with minimal equipment, making it easy to include in any workout plan.

Warm Up & Cool Down

Warm Up

Start with some light cardio to get your blood flowing, followed by dynamic stretches like arm circles and shoulder rolls to prepare your upper body.

Cool Down

After your workout, stretch your biceps and shoulders with static stretches. Hold each stretch for 20-30 seconds to help relax the muscles and improve flexibility.

What Is the Preacher Curl

How-to Do Preacher Curl