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This way of Preacher Curl can make you get Bigger Arms

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preacher curl

Welcome to the ultimate guide on mastering the preacher curl, It is a powerful exercise of the bicep that can help you achieve the bigger arms you’ve been dreaming of.

By using proper technique and avoiding common mistakes, this exercise can provide a highly effective workout for building strong and defined biceps. Whether you’re a beginner or an experienced fitness enthusiast, this bicep exercise is great to add to your arm workout.

What is Preacher Curl?

The preacher curl is a weightlifting exercise that primarily targets the biceps muscles. It’s performed using a preacher bench, a specialized piece of equipment that supports your upper arms while isolating your biceps. This exercise is known for its ability to provide intense muscle engagement and help you achieve impressive arm growth

Also read: Concentration Curls vs Preacher Curls- A Comprehensive Video Guide

Importance of Curl for Building Bigger Arms

It is an important exercise of belongs to the category of arm exercises that specifically target the biceps, it helps you build size, strength, and definition in this crucial muscle group. While compound movements like rows and pull-ups involve the biceps, this exercise places a more direct and isolated focus on them. This isolation is essential for achieving those well-defined, muscular arms you desire.

Overview of the Article

In this comprehensive article, we will discuss the preacher curl, its benefits, proper technique, variations, common mistakes to avoid, advanced training techniques, and much more. At the end of this article, you will be able to learn how to make the most of this effective arm-building exercise!

Muscle Group Targeted By Preacher Curl

This exercise primarily targets the biceps brachii, which is the muscle located at the front of your upper arm. This muscle is responsible for flexing your elbow joint, making it a crucial player in movements like lifting and curling.

Preacher Curl

Benefits of Preacher curls

Incorporating this bicep exercise into your workout routine can yield multiple benefits

  1. Isolation of Biceps: The preacher bench helps to isolate the biceps, making it easier to target this muscle group and avoid using other muscles.
  2. Reduced Cheating: The bench helps to reduce the temptation to use momentum, ensuring a more controlled and effective movement.
  3. Improved Form: The bench provides stability and support, allowing you to maintain proper form and technique throughout the exercise.
  4. Increased Range of Motion: The bench allows you to use a full range of motion, making it easier to target the biceps and achieve a deeper stretch.
  5. Better Mind-Muscle Connection: The isolation provided by this bicep exercise helps to improve the mind-muscle connection, making it easier to focus on engaging the biceps.

Also read: 6 Best exercises for biceps workout | Benefits, Instructions and Alternatives

Step-by-Step Guide

Preacher curl
preacher curl

You can perform this exercise with a barbell, dumbbells, or an EZ bar, it depends on your choice of comfort. I personally prefer this exercise with an EZ bar.

Proper Setup and Starting Position

  1. Sit at the preacher bench and adjust its height to ensure your upper arms are fully supported.
  2. Grip the EZ curl bar with an underhand grip, hands shoulder-width apart.
  3. Rest your upper arms on the angled pad, allowing your biceps to fully stretch.

Execution of the Concentric and Eccentric Phases

  1. Curl the bar upwards, contracting your biceps while exhaling.
  2. Pause at the top, squeeze your biceps, and gradually lower the bar while inhaling.

Breathing Techniques During the Exercise

Exhale as you lift the bar contract your biceps, and inhale as you lower the bar back down.

Tips for Maximizing Muscle Activation

  • Use controlled movements to prevent swinging or jerking.
  • Focus on the mind-muscle connection; visualize your biceps working.
  • Gradually increase weights as your strength improves, but prioritize form.

Common Mistakes You Should Avoid

Using Momentum

Swinging or using your back to lift the weight takes emphasis away from the biceps.

Incorrect Grip

An improper grip can strain your wrists and forearms.

Lack of Full Range of Motion

Partial reps limit muscle activation and growth.

Neglecting Eccentric Phase

Lowering the weight too quickly robs you of half the exercise’s benefits.

Modifications and Variations

You can also try variations of the standard curls by replacing the EZ bar with a straight bar or using dumbbells instead of the bar.

Dumbbell Preacher Curl

A great variation of traditional preacher curls is by using dumbbells. Dumbbells allow a greater range of motion on a preacher’s bench. Doing unilateral (one arm at a time) dumbbells preacher curls will also help in improving balance.

Barbell Preacher Curl

You can always replace the dumbbells or the EZ bar with a standard Olympic barbell. However, this variation can be a little harder than the dumbbell preacher curls. Try to keep the spine neutral and maintain tension in your muscles for the whole range of motion.

Preacher Curl Machine

It is a great advancement over the standard exercise. It helps you focus more on the muscle thereby eliminating the chances of weight imbalance due to its fixed position of handles. It provides maximum stimulus to activate the muscles and muscle growth.

Advanced Training Techniques to Intensify Preacher Curl

Drop Sets

Perform a set to failure, then immediately decrease the weight and continue. This technique pushes your muscles to the limit.

Supersets and Trisets

Combine curls with other exercises for a challenging and efficient workout.

Slow Negatives

Extend the lowering phase of the movement to increase time under tension and stimulate muscle growth.

Rest-Pause Training

Perform a set, rest briefly, then continue until muscle fatigue.

Tips to Maximize the Results

Determining Sets, Reps, and Rest Periods

  • Aim for 3-4 sets of 8-12 reps to promote hypertrophy.
  • Rest for 1-2 minutes between sets to maintain intensity.

Frequency and Progression Strategies

  • Train arms 1-2 times per week, allowing ample recovery time.
  • Gradually increase weights or reps to challenge your muscles.

Incorporating Barbell Curls into a Comprehensive Arm Training Routine

Combine this bicep exercise with tricep exercises for a balanced arm workout routine.

Sample Workout Plans for Different Fitness Levels

  1. Beginner:
    • Preacher curls: 3 sets of 10 reps
    • Tricep dips: 3 sets of 12 reps
  2. Intermediate:
  3. Advanced:

Frequently Asked Questions

What are preacher curls good for?Isolating biceps, enhancing definition, and promoting muscle growth by preventing momentum and ensuring proper form.
How to do a preacher curl properly?Adjust bench, grip bar with palms up, curl weight while keeping upper arms stationary, slowly lower back down.
Are preacher curls the same as bicep curls?No, preacher curls use a bench for isolation; bicep curls don’t, allowing more potential for using momentum.
Why are preacher curls so much harder?They isolate the biceps more effectively, eliminating assistance from other muscles and momentum, increasing intensity.


Congratulations! You’ve now mastered the preacher curl and gained valuable insights into this powerful arm-building exercise. By incorporating preacher curls into your workout routine and following the tips provided in this guide, you can achieve your dream of having bigger, stronger arms.

Note: Remember, consistency, proper form, and gradual progression are the keys to success. So, embrace the challenge and watch your arm muscles transform.

Mahmood Ayaz.


  1. Masterclass provides a comprehensive guide on how to perform preacher curls with perfect form, emphasizing the importance of grip and bench adjustment for optimal execution. This source can offer your readers foundational knowledge on getting started with preacher curls.
  2. Set for Set delves into the correct form for performing preacher curls and explores 10 best variations of the exercise. Utilizing this reference can help introduce your audience to different ways to incorporate preacher curls into their workout routine, keeping it fresh and engaging.
  3. ExRx.net offers a detailed breakdown of the barbell preacher curl, including step-by-step execution guidance. This resource is valuable for illustrating the technical aspects of the exercise, ensuring readers understand each movement phase.

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