MAIN PURPOSE OF THIS EXERCISE: To develop the biceps especially the lower end.

This exercise is especially good for anyone who has space between the lower biceps and the elbow joint, to help fill in, and shape this area.

Preacher Curls Exercise Images :

ex bar, preacher curl

Position 1

preacher curl with barbell

Position 2

Preacher Curls Instructions :

  • Grab an EZ Bar with your hands six inches apart.
  • Rest your upper arms on the sloping pad of a preacher bench and hold the bar in front of you with your elbows slightly bent.
  • Without moving your upper arms, bend your elbows and curl the bar toward your shoulders.
  • Pause, then slowly lower the weight back to the starting position.

Type of Exercise: Isolation

Main - Primary Muscle Group: Biceps

Secondary Muscle Group: Forearms

Equipment: Dumbbells, Preacher Curl Bench.

Preacher Curls Tips : 

  • While performing this exercise if you want to get best results - don't lean back as you lift the bar, and deliberately flex the muscle extra hard as you come to the top of the movement, where there is little actual stress on the biceps muscles.
  • You can also use the bench to perform One-Arm or Two-Arm Dumbbell Curls.
  • If you want to develop the outer biceps to a slightly greater degree, then perform this exercise with arms and dumbbells held closer together.
  • If you want to develop the inner biceps more strongly, perform this exercise with arms and dumbbells apart(around six inches or accordingly your body).

Also if you want to build muscle mass i will recommend you to do no more than 14 reps in your first set, So that means that you will be able to choose smart according you current strength and perform the exercise with a bit of heavier weight and gain more.

Written by Daniel Jakov.

ex bar preacher curl - biceps exercise,


Standing Dumbbell Curls

Seated Dumbbell Curls