Preacher Curl
A beginner isolation strength exercise that works the biceps, using a barbell.
Starting position
End position
How to Do Preacher Curl
- To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
- With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position.
- As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
- As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Preacher Curl
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Cable Preacher Curl
A beginner isolation strength exercise that works the biceps, using a cable machine.
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2
One Arm Dumbbell Preacher Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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3
Preacher Hammer Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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4
Two-Arm Dumbbell Preacher Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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5
Zottman Preacher Curl
An intermediate isolation strength exercise that works the biceps, using dumbbells.
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6
Alternate Hammer Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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7
Alternate Incline Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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8
Close-Grip EZ-Bar Curl with Band
A beginner isolation strength exercise that works the biceps, using an E-Z curl bar.
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9
Cross Body Hammer Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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10
Dumbbell Alternate Bicep Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
Frequently Asked Questions
What muscles do preacher curl work?
Preacher Curl primarily works the biceps.
What equipment do I need for preacher curl?
Preacher Curl uses barbell.
Preacher Curl: is it suitable for beginners?
Yes. Preacher Curl is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of preacher curl?
Cable Preacher Curl, One Arm Dumbbell Preacher Curl, Preacher Hammer Dumbbell Curl train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my preacher curl reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; preacher curl can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Preacher Curl with AI
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