Preacher Curls: How to Guide (+GIF) & Alternatives

The Preacher Curl

When it comes to sculpting bulging biceps, preacher curls reign supreme.

But like any exercise, proper form is essential to ensure safety and maximize results.

This guide will break down the exercise into step-by-step instructions and provide valuable tips to help you crush preacher curls.

What is a Preacher Curl?

Preacher curls are a strength training exercise performed using a preacher bench and an EZ-bar or dumbbell.

The preacher bench helps stabilize your upper arms, isolating the biceps and minimizing cheating through body momentum.

Equipment Needed:

• Preacher bench

• EZ-bar or dumbbells

Steps to Crush Preacher Curls:

1. Bench Bonding
Set the preacher bench so your arms rest comfortably on it when seated. No, it's not for a bicep nap – it's a cozy spot for gains.

2. Seated Superstar
Park yourself on the bench. Your chest should be buddy-buddy with the padding, and your feet are planted firmly like you're ready to challenge anyone to a bicep flex-off. Grab an EZ curl bar with palms facing up (it's like you're ready for a friendly handshake).

3. Time to Lift
Keep your upper arms glued to the pad and curl that barbell up. Exhale, and let those biceps sing a dramatic opera. Squeeze your biceps at the top – give them a reason to show off. Your forearms should be striking a pose perpendicular to the ground.

4. Remember to Breath
Inhale like you're smelling the protein shake of victory as you lower the barbell down. Slow and steady wins the bicep race.

5. Keep Going
Shoot for 3-4 sets of 10-12 reps. Adjust the weight – we're aiming for bicep fireworks, not dumbbell rocket launches.

Target Muscle Group

Exercise Variations:

Wide Grip Preacher Curls
Use a wider grip on the EZ-bar to emphasize the outer portion of the biceps.

Narrow Grip Preacher Curls
Use a close grip on the EZ-bar to target the inner part of the biceps.

Dumbbell Preacher Curls
Perform preacher curls with dumbbells to engage each arm individually, improving muscle symmetry.

Reverse Preacher Curls
Perform curls with an overhand grip to target the brachialis and brachioradialis muscles more intensely.

Alternative Exercises:

Barbell Bicep Curls
A classic compound exercise that also engages the forearms and core.

Dumbbell Bicep Curls
Similar to barbell curls but allows for greater freedom of movement and muscle activation.

Hammer Curls
Targets the brachialis and brachioradialis muscles, contributing to overall arm development.

Cable Bicep Curls
Provides constant tension on the biceps throughout the movement, promoting muscle growth.