Weightlifting Technique: How to Perform Preacher Curls
Preacher curls are an isolation exercise that focuses directly on your bicep muscles. Here is a short, concise article describing how to effectively use the preacher curl exercise.
Muscles Exercised
The preacher curl is an isolation exercise for your bicep muscles. The goal of this exercise is to focus exclusively on your biceps.
Exercise Technique
- The preacher curl uses a bench created specifically for this exercise. It is designed to isolate the bicep muscles during the lift. A typical preacher curl bench has a seat, a pad to support your upper arms during the lift, and a rack for a barbell or EZ-curl bar.
- Adjust the seat of the bench so that when you are seated you can brace your feet firmly on the floor. Adjust the pad somewhat below your armpits so that you can comfortably rest your triceps against it, leaving you free to perform a full range of motion for the curl.
- You may have to stand to pick up the curl bar, or have a spotter hand it to you. Begin the exercise with the bar at the top, and your biceps fully contracted holding the bar up.
- Lower the bar in a controlled manner until your arms are fully extended, keeping tension on your biceps as you lower the bar
- Contract your biceps, forcefully pulling the bar back to the top of the lift
- Remain seated in the bench with your upper arms motionless on the pad throughout the lift. This will help to isolate your biceps as you lift.
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Select a weight that you can perform all of your repetitions using proper technique. On your last 1-2 sets, your last repetitions should be very difficult.
Additional bicep exercise:
Author’s Opinion: In my humble (but correct) opinion, bicep curls, including preacher curls, are not what builds muscle mass or strength in your biceps. They should be used as any isolation exercise is – after completing your heavy compound exercises. I recommend performing your bicep curls after you complete your back and rowing exercises, such as:
About the Author:
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Josey | Sep 22, 2008 | Reply
I have never been a fan of this exercise but I think it is usually because I try to do a weight that is too heavy for me. I feel like I’m trying to use too much of my lower body to get the weight up and I feel like my butt is trying to come up every time. Is that my problem?
Ken | Sep 22, 2008 | Reply
Josey,
Thanks for the comment.
Just as I always recommend doing heavier commpound exercises before isolation exercises, with the preacher curl if you want to lift the heavier weights I’d recomment doing an exercise like standing bicep curls before preacher curls. The purpose of preacher curls is to focus very much just on the bicep. If you are coming up out of the seat, I would say you probably are using too much weight. Try dropping the weight a little. If you don’t feel you’re getting enough work out of the lighter weights, try slowing down the downward portion of the lift a bit, keeping good tension on your biceps. You should feel a real burn in the muscle by the time you’re done.
Good luck!
Ken