Preacher Curl - Free Weight

Other types of Preacher Curl: Machine

  • Adjust the seat so that your arms rest in a comfortable position and so that you can keep your shoulders down. Grasp the bar with your hands shoulder width apart with an underhand grip.

  • Pull the bar towards your chest. Pause with your forearms just past vertical, then lower to starting position.

  • Some barbells come with the weight fixed to them and are not adjustable. Others have safety clips on the end to prevent the weight plates from sliding off. Squeeze the clips, or unscrew them if that is the type are, to remove them.

  • Arms 

  • Brachialis, Biceps brachii, Brachioradialis

  • TIP: Use slightly less weight to begin this exercise than you use when standing. Keep your elbows shoulder width apart and use a curved bar (also known as and E-Z curl) if possible to protect your elbows. If this exercise hurts your elbows, omit it.

Variations for Preacher Curl

  • Rotating Bicep Curl

    Using two dumbbells requires each arm to work independently of each other. Using a rotation targets the biceps and the brachioradialis.

  • Concentration Curl

    This exercise allows you to focus on one arm at a time and work the full range of motion without exhausting your traps as you may experience in standing bicep curls.

  • Bicep Curl

    The classic bicep exercise that you can spice up in various ways to keep things interesting.

  • Barbell Bicep Curl

    You may be able to lift five or ten pounds more using a bar than with dumbbells for these bicep curls.


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