What is a Preacher Curl and How to Do Them
If you’re looking to grow your biceps and improve your arm strength, preacher curls are a must-try exercise. In this blog post, I’ll explain what preacher curls are, how to do them properly, and why they should be part of your fitness routine. Let’s dive in!
/* Offset for sticky header */ :target::before { content: ""; display: block; height: 80px; /* Adjust this value based on your header's height */ margin-top: -80px; /* Matches the height for consistent alignment */ } /* Smooth scrolling */ html { scroll-behavior: smooth; } /* Back to Top link styling */ .back-to-top { text-align: center; margin-top: 20px; } .back-to-top a { text-decoration: none; color: #007BFF; font-weight: bold; } .back-to-top a:hover { text-decoration: underline; }What Are Preacher Curls?
Preacher curls are a variation of the traditional bicep curl. They’re performed using a preacher bench and an EZ Curl bar or Dumbell(s), which helps isolate the biceps and removes momentum from the rest of your body. This makes preacher curls excellent for improving form and building a strong mind-muscle connection.
The preacher bench provides support for your upper arms, making it easier to focus on both the lifting phase (concentric) and the lowering phase (eccentric) of the movement. As a bonus, using the EZ bar reduces strain on your wrists and elbows, making it a great option if you’re prone to joint pain.
Benefits of Preacher Curls
Preacher curls are more than just another bicep exercise—they come with unique benefits:
1. Bicep Isolation
The preacher bench prevents other muscles like your shoulders or core from helping, allowing your biceps to do all the work. Additionally, the design of the preacher bench provides support for the upper arm, aiding in proper form and movement control for effective bicep isolation.
2. Improved Form
The bench’s design supports controlled movements, helping you maintain proper technique.
3. Reduced Wrist Strain
The EZ bar’s zig-zag shape takes pressure off your wrists, making it a safer choice for many people.
4. Muscle Growth
Focusing on the eccentric phase (lowering the bar slowly) leads to tiny muscle tears that repair and result in bigger, stronger biceps.
How to Do Preacher Curls Properly
Follow these steps to perform preacher curls with perfect form:
Step 1: Set Up Your Bench and Bar
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Sit on the preacher bench with your feet flat on the floor.
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Adjust the height so your chest and upper arms rest comfortably on the bench.
Step 2: Grab the Bar
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Use an underhand grip (palms facing up) on the EZ bar.
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Keep your arms straight but don’t lock your elbows.
Step 3: Curl the Bar
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Slowly lift the bar toward your shoulders by bending your elbows and squeezing your biceps. This take a few seconds
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Pause briefly at the top for a good contraction.
Step 4: Lower the Bar
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Lower the bar in a controlled motion back to the starting position.
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Avoid letting the bar drop—control is key for muscle growth.
Tips for Success
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Start with lighter weights to master the form.
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Keep your wrists straight throughout the exercise.
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Use full range of motion for maximum results.
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Dumbbell Sets are versatile and can be used for various exercises, including preacher curls.
Preacher Curls vs. Standing Barbell Bicep Curl
Both curl variations have their benefits, so it’s great to include both in your routine.
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Preacher Curls: Focus on isolation and strict form. Ideal for building a mind-muscle connection.
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Standing Bicep Curls: Allow you to lift heavier weights with support from stabilising muscles like your core.
FAQs About Preacher Curls
What muscles do preacher curls work?
Preacher curls primarily target the biceps brachii, especially the short head. They also engage the brachialis and brachioradialis muscles in your forearms.
Are preacher curls better than standing bicep curls?
Neither is better—they serve different purposes. Preacher curls focus on strict form and isolation, while standing curls allow for heavier lifting with support from other muscles.
How heavy is a preacher curl bar?
EZ bars typically weigh between 6–14kg. You can add weight plates to increase the load as you progress.
Do preacher curls help with wrist pain? Do preacher curls help with wrist pain?
Preacher curls can be beneficial for individuals who experience wrist pain during traditional bicep curls. The EZ curl bar, commonly used in preacher curls, features a zig-zag shape that allows for a more natural grip position, reducing strain on the wrists compared to a straight barbell.
This ergonomic design can alleviate discomfort and make the exercise more accessible for those with wrist issues. Additionally, the preacher bench supports the upper arms, minimising the need for wrist stabilisation and allowing you to focus on the biceps.
However, it's important to maintain proper form and avoid excessive weight to prevent further strain. If wrist pain persists, consider consulting a fitness professional or healthcare provider for personalised advice.
Final Thoughts
Preacher curls are a fantastic exercise for building bigger biceps, improving form, and enhancing muscle growth. By isolating the biceps, they provide a more focused workout than many other curl variations.
Ready to level up your arm day? Grab an EZ bar, hit the preacher bench, and start curling!
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