What is a Preacher Curl? The preacher curl is an isolation exercise that specifically targets the biceps brachii (both heads), with slightly more emphasis on the short head of the biceps and the brachialis (the muscle underneath the biceps that helps add thickness to the arm).
It’s called “preacher” because you rest your arms on a slanted pad that looks like a preacher’s podium, which completely removes momentum and shoulder involvement — making it one of the strictest biceps exercises.
Main benefits Almost zero cheating/momentum possible Huge stretch at the bottom → excellent for biceps length and growth Reduces anterior shoulder/deltoid involvement Great for fixing arm imbalances (you can do one arm at a time) How to Perform Preacher Curls Properly (EZ-bar version — most common) Adjust the seat so your armpits are snug against the top of the pad and your chest is pressed into it. Grab the EZ-bar with a supinated (palms-up) grip, hands about shoulder-width on the inner angled parts. Let your arms hang fully extended — full stretch at the bottom (this is key). Curl the bar up in a controlled manner until your forearms are just past vertical (don’t bring it all the way to your chin; you lose tension). Squeeze the biceps hard at the top for 1 second. Lower slowly lower for 3–4 seconds (eccentric is where a lot of growth happens). Do NOT lift your elbows or chest off the pad — if you’re doing that, the weight is too heavy.
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