Preacher Curl - Instructions, Variations & Alternatives

Muscles involved

• Biceps

How to perform

Preacher Curl - Starting position

Preacher Curl - Muscle Under Tension

1. Set up & Starting position (standing or seated)

   If you don’t have a specific preacher bench or machine you can use a regular training bench slightly angled back.

   Adjust the seat to allow your armpit(s) to be just against the top of the pad. Hold the weight with an underhand grip with your arm(s) fully extended.

2. Concentric phase
   While keeping your upper arm(s) in contact with the arm pad, curl the weight up to your shoulder(s).

3. Isometric hold (optional) - Squeeze the biceps hard and hold this position for a second.

4. Eccentric phase
   Slowly straighten your elbows to lower the weight to the starting position. Repeat.

Exercise Alternatives

• Concentration Curl
• Spider Curl
• High Curl