Preacher curls may sound unusual, but they are a need to know exercise if you’re looking to maximise bicep growth. Originated from old school bodybuilding in the 1960s, preacher curls are named after their resemblance of a preacher leaning over a pulpit.

Are They the Same As Bicep Curls?

This allows you to have more control over the movement compared to being in a standing position where you require stability from your whole body. When performing preacher curls, you often use an EZ bar instead of a traditional barbell that has been designed specifically for arm exercises.

How to Perform a Preacher Curl

Begin by grabbing the EZ Bar with an underhand grip and sit on the bench with your feet firmly planted on the floor. You can adjust the height of the pad to allow your upper arms and chest to stay in contact with the bench.

Next, keep your chin tucked in close to your chest and keep your arms long with a slight bend in your elbows. Ensure that your wrists remain neutral and your shoulders, elbows and wrists are all in line.

Keep your upper arms in contact with the bench and squeeze your biceps as you lift the bar towards your shoulders. Pause for a moment at the top and then slowly release the bar back down to the bench. Execute every rep with control and maintain good form.

Preacher Curl Benefits

When planning your session, you should be aware of the benefits of using a preacher curl over a traditional bicep curl.

It Isolates the Bicep Muscles

Preacher curls give you the ultimate bicep pump because they target the bicep brachii muscles specifically. Being in a seated position on a preacher curl bench takes away the chance for any other muscles to compensate for a lack of bicep strength.

EZ Bar is Designed for the Movement

Unlike a traditional barbell, an EZ bar is a zig-zag shape and has been designed specifically for bicep and tricep exercises. The shape has been designed to take some of the stress off your wrists during a lift. As the wrists are a naturally weak point for many people, using this type of bar means you may be able to lift heavier than with a straight bar.

It Requires Less Stability

When performing a standing bicep curl, it can be an easy temptation to use other parts of your body to get the barbell up to shoulder height. Often when you’re fatigued, or the weight is too heavy, you might start swinging your back to get the bar up.

Another common technique error is swinging your arms. When you use a preacher bench this isn’t possible as your upper arms are being supported by the bench. As you are in a seated position, you do not require the full body stability that you would when standing.

It Maximises Muscle Growth

The preacher bench not only helps with arm stability, but also allows you to execute the movement with control. This means that you can slow down the negative component of a movement. The negative is also known as an eccentric contraction, and it is during this part of the exercise that tiny muscle tears occur. Once these tears repair, this leads to increased muscle growth.

If you want to increase muscle mass, slowing down the eccentric part of the movement is one way to do so.

Muscles Used During a Preacher Curl

Because the preacher bench isolates the curl movement, this means that the biceps brachii are the main muscles used. The biceps brachii have two heads, meaning it has two insertion points into the scapular. Whilst training both heads is important, if you’re looking for that muscular look in your biceps, it’s the short head that you want to activate.

Along with this, the brachialis and brachioradialis are secondary muscles that are targeted during this exercise. They, like the biceps brachii, are elbow flexor muscles.

Including preacher curls in your upper body sessions is a sure-fire way to increase strength and muscle mass in your biceps. Next time you workout, try these instead of a traditional barbell bicep curl and see which fatigues your muscles faster.

Want to take arm day even further? Check out our top preacher curl variations.

Written by guest author Eryn Barber.

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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength