Preacher Curl: how to do it right
In short: The preacher curl isolates the biceps by loading it in the lengthened position, arm braced on the inclined support.
How to do it, step by step
- 1Brace the back of your arm and your armpit firmly on the pad, wrists aligned with the forearms.
- 2Lower the forearm to almost full elbow extension, without locking out sharply.
- 3Curl back up by contracting the biceps, without lifting the elbow off the support.
- 4Brake the return over 2 to 3 seconds, total control, no bounce at the bottom.
- 5Keep the shoulders down and the torso still throughout.
The mistake to avoid
Don't bounce at the bottom, you strain the elbow in the stretched position.
Other common mistakes
- Bouncing at the bottom to restart the load: on the contrary, brake for 2 to 3 s and restart without jerking.
- Cutting the bottom range short out of fear of the stretch: lower to almost full extension to load the lengthened biceps.
- Lifting the elbow off the pad as you curl up: keep the arm pressed down to isolate the biceps.
- Loading too heavy and arching the back: go lighter to control the lowering cleanly.
Muscles worked
- Main:
- Biceps
Biceps brachii, especially its short head, prime mover of the elbow flexion. The brachialis (under the biceps) assists. The brachioradialis stabilizes the forearm. The support neutralizes the shoulders and prevents any cheating by swinging the trunk.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Brace the back of your arm and your armpit on the pad, wrists aligned with the forearms. Lower the forearm to almost full elbow extension without locking out sharply, then curl back up by contracting the biceps without lifting the elbow. Brake the lowering well, keep the torso still.
How far down should I go?
Lower to almost full elbow extension, that's where the biceps is the most lengthened and the most loaded. Don't cut the bottom range short out of fear of the stretch, that's exactly where you gain. Use the full range you can control, with no bounce or sharp lockout.
I don't feel anything, is that normal?
You should feel the pull on the biceps, especially at the bottom. Deliberately slow the lowering and look for the stretch sensation in the last bottom third, that's where it all happens. Go lighter if needed and keep the elbow pressed firmly on the pad.
How fast should I do the movement?
Brake the lowering, the phase where the biceps lengthens, over 2 to 3 seconds. Curl back up firmly but under control. It's the braking at the bottom that does the work, never the bounce.
How do I breathe?
Breathe in and lightly brace before letting the forearm lower, breathe out during the lift. Keep the trunk stable and the abs engaged to avoid any swinging.