Preacher Curls
beginner Isolation
Primary Biceps
Secondary
Forearms
Equipment
ez-bar preacher bench
Table of Contents
Sit at a preacher bench with your upper arms resting flat against the angled pad. Grip an EZ-bar with an underhand grip. Curl the bar up toward your shoulders, squeezing your biceps at the top. Lower with control to near-full arm extension, maintaining tension throughout.
Pro Tips
- The pad eliminates momentum and body English, isolating the biceps completely
- Avoid fully locking out at the bottom to keep constant tension on the muscle
- Control the negative — the stretched position under load is where growth happens
Variations & alternatives
Useful tools
Track Preacher Curls in SteelRep
Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.
