To do a barbell preacher curl, keep your upper arms pinned to the pad and curl the bar without letting your shoulders drift forward. It targets the biceps most and makes cheating harder than standing curls. The most common mistake is lifting the elbows off the pad to finish reps, so keep the pad contact and stop the set when that changes. Progress by adding reps within your range, then add 2.5-5% load once every set looks the same.
Step-by-step form
- Set up: Adjust the seat so your armpits sit just above the pad top.
- Brace: Grab the bar at shoulder width and plant your feet.
- Initiate: Pull your shoulders down and keep your chest on the pad.
- Main rep path: Curl the bar up without lifting the upper arms.
- Hardest point: Stop just before the forearms go vertical.
- Finish: Lower for 2-3 seconds until the elbows are almost straight.
- Reset: Re-brace and keep the same pad contact each rep.
Who this variation is for
This is ideal for lifters who want strict biceps work and a clear progression anchor.
- Best fit: Lifters tracking biceps strength and size with strict form
- Not ideal when: Elbow irritation shows up at the bottom
- Better option if not ideal: Dumbbell preacher curl or cable curl
Setup and equipment
Small setup changes affect elbow comfort and range, so lock them in first.
- Setup position: Upper arms flat on the pad, wrists stacked, feet planted
- Equipment setup checks: Seat height matches pad, bar centered, grips even
- Start load/resistance: A load you can curl for 8-12 strict reps
- Bracing and breathing plan: Inhale at the bottom, exhale through the curl
Muscles worked and movement pattern
This is elbow flexion with a fixed shoulder position. You should feel the biceps working without shoulder swing.
| Role | Muscles |
|---|---|
| Primary | Biceps |
| Secondary | Brachialis, forearms |
| Stabilizers | Core, wrist flexors |
At a glance
- Variation: Barbell preacher curl
- Best for: Strict biceps isolation
- Primary muscles: Biceps
- Equipment: Preacher bench, barbell
- Difficulty: Intermediate
- Primary goal: Muscle growth
Form tips for better reps
- Keep your armpits glued to the pad.
- Stop each rep before the shoulders roll forward.
- Lower under control for 2-3 seconds.
- Keep wrists neutral, not bent back.
- Pause at the bottom without relaxing.
Common mistakes and how to fix them
| Mistake | Why It Happens | Fix |
|---|---|---|
| Elbows lift off the pad | Load is too heavy | Drop the load and keep pad contact. |
| Swinging at the top | Trying to squeeze extra reps | Stop at near-vertical forearms and stay strict. |
| Wrists bend back | Grip slips under fatigue | Tighten grip and keep knuckles up. |
What you should feel
- At the start of each rep: Biceps tension with shoulders packed down
- During lowering or lengthening: A smooth stretch through the biceps
- During the hardest point: Strong effort without shoulder movement
- At lockout or finish: Control at the bottom, no bounce off the pad
- If you feel joint pain: Shorten range and lighten load
Regressions (Easier Versions)
- Lighter load with a slower 3-second lowering phase
- Seated dumbbell curl with back support and strict tempo
Progressions (Harder Versions)
- 2-second pause in the stretched bottom position
- 1.5 reps with a full curl plus half curl
Alternatives by Equipment
| Alternative | When to use it | Why it helps |
|---|---|---|
| Dumbbell preacher curl | When you want unilateral control | Each arm can find its best path |
| Machine preacher curl | When you want extra stability | Fixed path reduces cheating |
| Cable curl | When you want constant tension | Cables keep load through the range |
How many sets and reps to do
Pick a track based on your goal. Keep reps strict and avoid using the pad as a bounce.
For Strength
- Sets: 3-5
- Reps: 4-6
- Rest: 2-3 min
- Frequency: 1-2x/week
- Progression rule: Add 2.5-5% load once all sets hit top reps cleanly.
For Muscle Growth
- Sets: 3-5
- Reps: 8-12
- Rest: 60-120 sec
- Frequency: 2-3x/week
- Progression rule: Add reps to the top of the range, then add load.
For Skill / Return to Training
- Sets: 2-3
- Reps: 8-10
- Rest: 60-90 sec
- Frequency: 2x/week
- Progression rule: Own the bottom position before adding weight.
4-week example progression
| Week | Sets x reps | Load or difficulty target | Goal |
|---|---|---|---|
| 1 | 3 x 10 | Baseline load | Strict pad contact every rep |
| 2 | 3 x 11 | Same load | Add clean reps |
| 3 | 4 x 8 | +2.5-5% load | Heavier, same tempo |
| 4 | 4 x 9 | Same load | Repeat strict reps under fatigue |
Where to put this in your workout
- Primary slot: After your main compound lift or pulling movement.
- Best pairing: Pair with hammer curls or a back row for balance.
- Fatigue note: Leave 1-2 reps in reserve on early sets.
Safety and Contraindications
If elbows or biceps tendon feel irritated, shorten the range and slow the lowering phase.
- Stop the set if: Sharp elbow pain or numbness appears
- Use caution if: You have recent elbow or wrist flare-ups
- Safer substitutions: Cable curl, lighter dumbbell preacher curl
FAQs
Should my chest stay on the pad?
Yes. Keep your chest and upper arms pinned to the pad to prevent swinging.
How far up should I curl?
Stop just before your forearms go vertical. That keeps tension on the biceps and limits shoulder drift.
How often should I train preacher curls?
Most lifters do well with 1-2 sessions per week. Add volume only if recovery stays solid.
What grip width should I use?
Use a grip around shoulder width. A very wide or narrow grip often stresses the wrists.
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