Legendary bodybuilders like Jay Cutler and Ronnie Coleman earned praise and Mr. Olympia hardware by building massive physiques that included sculpted shoulders, killer quads, and bulging biceps. While most people don’t have plans to pose on stage someday, many lifters have aspirations to walk around with muscular arms that look good in a tank top. Although the traditional biceps curl can help you grow your biceps, the preacher curl is another great exercise that belongs in your training program.
The preacher curl focuses solely on the biceps and can help you achieve the muscular arms you desire. Below, you’ll learn everything from the proper form to programming tips to unique variations, so you can achieve long-term results.
How to Do the Preacher Curl
1. Set Up: Adjust the seat height of the preacher curl machine so your upper arms and chest rest on the bench pad. Use an underhand grip to grab the curl bar.
2. Curl the Weight: Contract your biceps and curl the bar toward your shoulders, squeezing at the top of the movement.
3. Lower to Starting Position: Slowly straighten your elbows and carefully lower the curl bar back to the starting position. Repeat for the desired number of reps.
Preacher Curl Mistakes to Avoid
1. Strength Training Approach: Use a manageable weight that you can perform for sets of 10-12 repetitions with perfect form.
2. Incorrect Setup: Ensure your chest and upper arms are in contact with the pad.
3. Full Range of Motion: Fully extend and flex your elbows through a full range of motion.
Benefits of the Preacher Curl
– Direct Biceps Development: The preacher curl provides a direct route to growing your biceps by removing your ability to use your lower half for any assistance.
– Assists with Pulling Exercises: Developing stronger biceps via the preacher curl can help with pulling exercises like chin-ups and other compound movements.
– Eliminates the Cheating Element: The preacher curl curtails your ability to cheat by keeping you grounded.
Muscles Worked by the Preacher Curl
In addition to targeting the biceps brachii, the preacher curl also engages the brachialis and brachioradialis.
Who Should Do the Preacher Curl
No matter if you’re training for a bodybuilding show, looking to improve your other lifts, or just trying to gain strength and size in your arms, the preacher curl can support your goals.
