Preacher Curl (Bench)

PullDBBench

Curl performed with the back of the upper arm braced against an inclined bench pad (or the backrest of an adjustable bench angled appropriately), eliminating shoulder assistance and isolating the biceps through a strict range.

Demo: General Bodybuilding Technique Tutorial

Sets

3

Reps

10-12

Rest

1 min

Contraindications

Avoid locking out the elbow aggressively at the bottom under load — a common source of elbow strain in this variant.

Setup

Set an adjustable bench to a preacher-curl-like angle, or drape the upper arms over the top of an inclined backrest. Hold a dumbbell (or barbell) with arms extended over the pad.

Execution

  1. 1Rest the back of the upper arms firmly against the pad throughout
  2. 2Curl the weight up without letting the upper arm lift off the pad
  3. 3Squeeze the biceps at the top
  4. 4Lower under control to a full stretch, being cautious not to hyperextend the elbow

Key cues

  • Upper arms glued to the pad — no lifting off to cheat
  • Control the descent, especially at the bottom stretch
  • Squeeze hard at the top since momentum is removed
  • Don't lock out the elbow aggressively at the bottom

Common faults

  • Lifting the upper arms off the pad to use shoulder assistance
  • Using too heavy a weight and bouncing out of the bottom stretch
  • Overextending the elbow joint at the bottom, risking strain
  • Rushing through reps without a real contraction at the top

Tweaks

  • Single-arm preacher curl for unilateral focus
  • EZ-bar preacher curl for wrist comfort
  • Add a 2-second pause at the top

Regressions

Dumbbell Curl

Muscles

Primary: Biceps Brachii

Secondary: Brachialis, Forearms

Notes

Originally performed on a dedicated preacher bench; an adjustable bench angled appropriately is a workable substitute for home-gym setups.

Sources

Attribution: Classical Bodybuilding Canon