How to Do Preacher Curls With Perfect Form

The preacher curl is a variation of the traditional biceps curl. It is an isolation bicep exercise that allows you to practice your lifting form with a controlled movement supported by a preacher bench. Perform preacher curls by sitting on a preacher bench with your armpits resting on top of the arm pad. This slanted surface will support your arms while you lift a barbell or EZ bar. While preacher curls and barbell curls are both variations of the standard dumbbell biceps curl, they differ in a few ways. 1. __Equipment__: The barbell curl is a standing exercise involving only one piece of equipment—a barbell—while the preacher curl is a sitting exercise involving a preacher bench. When possible, practice preacher curls with an EZ bar, an angled variation of a traditional barbell designed to protect your arms from joint damage. 2. __Range of motion__: The posture of preacher curls allows for a greater range of motion than the barbell curl, and it stretches the long head of the biceps brachii. 3. __Muscles worked__: Both curl variations activate many of the same upper-body muscles, including the biceps and triceps. However, the barbell curl is a full-body workout that activates your core and glutes as stabilizers. In contrast, preacher curls specifically isolate your arm muscles like the brachialis—one of your most important elbow flexor muscles—as well as the brachioradialis on your forearm. 4. __Weight__: The stance and shorter range of motion associated with the barbell curl generally allows for heavier weights. Remember to use a lighter weight when performing the controlled movement of a preacher curl. For preacher curls, begin by performing 2–3 sets of 8–12 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions. 1. Grab the barbell or EZ curl bar with an underhand grip, and sit down on the preacher curl bench with your feet flat on the floor. Adjust the seat to allow your upper arms and chest to be in contact with the arm pad. 2. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Your arms should be long with a slight bend in your elbows. Maintain a neutral wrist position and a comfortable grip. All repetitions should begin from this position. 3. While keeping your upper arms in contact with the arm pad, initiate the upward movement by squeezing your biceps and bending your elbows. Continue to lift until the barbell or EZ bar is level with your shoulders. 4. Finish the movement by squeezing your biceps. 5. Slowly straighten your elbows to lower the barbell to the starting position. If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery. Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time. Whether you’re an experienced bodybuilder or a novice lifter, you can use preacher curls to help build bigger biceps.