Preacher Curl
Preacher curl with an EZ bar, which locks your arms in place and isolates the biceps.
- Primary muscleBiceps
- Also worksForearms
- EquipmentEZ bar and bench
- TypeIsolation
- LevelBeginner
- Biceps
- Forearms
- EZ bar and bench
How to do the Preacher Curl
4 steps, in the order you do them.
- Sit at the preacher bench with your armpits resting on the top edge of the pad and grab the EZ bar with an underhand grip.
- Start with your arms almost extended, without locking your elbows.
- Bend your elbows to bring the bar to shoulder height without lifting your arms off the pad.
- Lower slowly and with control until your arms are almost extended.
Muscles worked
Common Preacher Curl mistakes
What goes wrong most often when you do the Preacher Curl, and how to fix it.
Your arms come off the pad as you lift.
Keep the backs of your arms on the pad through the whole rep.
You lower fast and the bar bounces at the bottom.
Take two to three seconds to lower and stop just before your elbows fully straighten.
Your torso lifts off the pad to push the bar up.
Keep your chest against the pad and your feet planted. If you come off, the weight is too heavy.
Alternatives to the Preacher Curl
They work the biceps with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 4 of the 36 routines.
- Experienced3 × 10–12
- Rest1:15 to 1:30
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Intermediate PPL 6 Days | Intermediate | 3 × 10–12 | 1:30 |
| Arm specialization | Intermediate and advanced | 3 × 8–12 | 1:15 |
| PPL 6 days high volume | Advanced | 3 × 10–12 | 1:30 |
| Body part split 5 days | Advanced | 3 × 10–12 | 1:15 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Preacher Curl
- Intermediate PPL 6 Days6 days · 70 min · IntermediateSee routine →
- Arm specialization4 days · 65 min · Intermediate and advancedSee routine →
- PPL 6 days high volume6 days · 85 min · AdvancedSee routine →
More biceps exercises
Alternating Dumbbell Bicep CurlBiceps · Dumbbells
Incline Dumbbell CurlBiceps · Dumbbells and bench
Barbell Drag CurlBiceps · Barbell
Cable Bicep CurlBiceps · Cable machine
Frequently asked questions
What muscles does the Preacher Curl work?
The Preacher Curl works mainly the biceps. It also works the forearms.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 10 to 12 reps with 1 minute and 22.5 seconds of rest.
Which routines include the Preacher Curl?
It appears in 4 of the 36 Mobbe routines, such as Intermediate PPL 6 Days, Arm specialization, and PPL 6 days high volume.