Big arms. Powerful biceps. Strong and balanced upper body. Is this what you’re working toward?
Here’s a tip to get there more efficiently: start doing preacher curls a few times a week during your gym or home workouts.
A preacher curl is a bicep isolation move that uses a preacher bench to minimize compensation with other muscle groups or momentum and focus on the pure power of your bicep muscle fibers. It may feel harder than a typical bicep curl, and that’s the point.
If you’re new to this exercise, we’re sharing a detailed breakdown of what muscles they work and how to perform them with proper form. Don’t have a preacher bench? No problem. We’re also providing some of the best alternatives you can try to get a similar effect.
What Muscles Are Worked by Preacher Curls?
Preacher curls target the biceps brachii, brachialis, and supporting forearm muscles. So, every time you perform a preacher curl, you’re working the short and long heads of your bicep muscles and the brachialis, which flexes the elbow, and the brachioradialis, located in the forearm. The anterior deltoid and forearm flexors further support these primary and secondary muscle groups to help stabilize the movement.
Biceps Brachii
The biceps brachii are the primary muscle group worked when performing preacher curls. The long head of the muscle contributes to the peak of the bicep and crosses the shoulder joint, while the short head makes up the inner portion of the bicep to provide thickness and width.
Both heads work together for elbow flexion, the primary movement in preacher curls. The preacher's position emphasizes the activation of the short head, so consistency with this move can help build arm mass. You’ll feel the peak contraction of this muscle at a 90º angle with your elbow.
Brachialis
The brachialis is the secondary muscle used, activated throughout this exercise's entire range of motion. Located underneath the biceps brachii and connecting to the elbow, the brachialis is a pure elbow flexor that doesn’t connect to the shoulder joint but pushes up the biceps for a more impressive appearance.
Brachioradialis
The other secondary muscle used is the brachioradialis, the forearm’s most superficial muscle. It’s put to work during mid-range elbow flexion but is less activated when using an underhand preacher curl form. Try a neutral or overhand grip with preacher curls to focus the work on the brachioradialis.
Anterior Deltoid
This stabilizer muscle comprises the front portion of the shoulder and keeps the shoulder sturdy during the movement. It prevents the shoulder from rolling forward and maintains the correct positioning on the preacher pad.
Forearm Flexors
The last muscles activated are the forearm, wrist, and finger flexors. These stabilizers help maintain your grip through each rep and keep your grip in the proper neutral position. If you notice fatigue when performing preacher curls, it could be because these muscles, which power your grip, are weakened.
How To Do Dumbbell Preacher Curls
Dumbbell preacher curls build unilateral strength and improve muscle balance. Here’s how to perform them:
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Set up for the move. Adjust the preacher bench so the pad hits you mid-chest when seated behind it.
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Find the starting position. Choose your dumbbells and make your way to the seat. Place your feet flat on the floor for stability and position your chest firmly against the pad. Hold the dumbbells with an underhand grip (one at a time if working unilaterally) and the back of your upper arms pressed against the pad with the arms extended. Drop your shoulder blades back and down, slightly bending your elbows.
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Begin the lift. Contract the bicep to initiate the start of the curl. Keep your upper arm against the pad as you curl the weight up and toward you in a smooth arc. Squeeze your biceps even more as the weight rises, and stop when your forearm is vertical and your wrist is aligned over your elbow. Pause and squeeze for maximum contraction as you breathe out.
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Lower down. Now, you’ll lower the weight slowly over a few seconds as you resist gravity and return to the starting position. Don’t reach a full arm extension; stop just before that point and keep a slight bend in your elbow. Keep tricep contact with the pad.
How To Do Barbell Preacher Curls
Barbell preacher curls develop bilateral strength and maximize load capacity. Here’s how to perform them effectively:
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Set up and position yourself. This setup will be very similar; the only change is likely the type of weight you grab. You’ll need a barbell for this move, so pick something challenging to lift with both arms together. Set the pad to hit you mid-chest height when seated and get into position.
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Get into the starting posture. The back of your arms should be pressed against the preacher pad, your chest should be pressed against the edge of the pad, your feet should be firmly planted on the floor, and your shoulders should be rolled back and down for proper posture. Remember to keep a bit of softness in your elbows to avoid locking out and risking injury.
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Begin the movement. Contract your biceps simultaneously to curl the barbell up and toward you. Focus on equally contributing to the move with both arms so you don’t favor one side or the other. Squeeze at the top when your wrist is aligned with your elbow, and pause momentarily to maximize the peak contraction.
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Return to the starting position. Slowly lower the bar back down. Resist the pull of gravity and maintain constant tension in your biceps. Stop just before you hit full extension to protect your elbows, being careful not to bang or bounce the bar on the pad at the bottom, which could lift your triceps or hurt your elbows.
Common Preacher Curl Mistakes To Avoid
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Locking out your elbows at the bottom of the movement poses a high risk of injury.
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Bouncing or banging the weight at the bottom allows you to use momentum during the curling portion.
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Limiting your full range of motion reduces the total time under tension and makes the move less effective.
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Positioning the pad too low or too high may allow you to compensate with shoulder muscles or make performing a full curl too difficult.
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Jerky, uncontrolled movements reduce the focus on the bicep muscles and increase the risk of injury.
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Letting gravity drop the weight on the negative portion of the move reduces effectiveness and time under tension.
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Performing the reps too quickly without activating the biceps with the mind-muscle connection may reduce total muscle recruitment.
What Are the Best Preacher Curls Alternatives?
Preacher curl alternatives replicate bicep isolation without a preacher bench. Whether you work out at home, your gym doesn’t have a preacher pad, or you’d simply prefer to train your biceps differently, you have plenty of options. You can get a similar effect by incorporating these alternatives:
Cable Hammer Curls
Cable hammer curls utilize constant tension, mimicking the resistance of a preacher curl on your biceps and brachialis muscles. Using a neutral grip reduces the stress on the wrist that some can feel when performing preacher curls, so it’s a good alternative if you’re trying to protect this joint.
Set the cable on a low setting with the rope attachment. You can do this on a gym’s cable machine or your Speediance Gym Monster 2 at home.
Stand an arm’s length away from the pulley and grip each side of the rope with one hand. Pin your elbows into your sides with your arms extended.
Maintain neutral wrist positioning and keep your elbows where they are as you curl the rope up and squeeze at the top position.
Control your negative descent, fighting against gravity to maintain constant tension and resistance.
Concentration Curls
Concentration curls isolate the bicep muscles like preacher curls while allowing for natural arm movement. This dumbbell bicep exercise only requires a bench and a heavy weight.
Sit on a bench and lean forward to brace your elbow against your inner thigh on the same side.
Extend your arm down toward the ground while keeping a slightly bent elbow. Curl the dumbbell up as you press your elbow against your leg and your leg against your elbow to keep the upper arm stationary.
Focus solely on contracting the biceps. Squeeze at the top and return to the starting position deliberately and slowly.
Cable Curls
Another great move to perform with a cable machine like the Speediance Gym Monster 2, cable curls use an underhand position to mimic the motion of a preacher curl while allowing you to adjust the resistance angle as needed.
Use a low pulley and attach it to a straight or EZ bar. Stand facing the machine about an arm’s length away. If you prefer to do this in an incline position, try supine barbell bicep curls attached to the cables instead.
Take an underhand grip and breathe out as you curl the bar up with control and intention.
Keep your elbows pinned at your sides the whole time and give your biceps an extra squeeze at the top.
The smooth resistance of the cables will help eliminate dead spots in the movement pattern.
21s
If it’s the burn of preacher curls you’re after, it’s hard to find anything more challenging than 21s. This unique variation of bicep curls breaks the movement down into sections: half reps from the bottom to the middle, half reps from the middle to the top, and full reps from the bottom to the top.
They’re called 21s because they’re typically performed with seven reps of each section, totaling 21 reps.
You can use a barbell, dumbbells, or cables for this move. Use an underhand grip and begin with your elbows at your sides and arms nearly extended with a soft bend in the elbows.
Perform your first set of half-curls going from the bottom to a 90º angle, then your set of half-curls going from 90º to the top, and end with seven reps of a full bicep curl.
The increased total time under tension with this one will make your biceps quiver and burn in the best way.
Pull Ups
Try pull-ups to shake things up and move away from curls. While this compound movement works your lats, traps, rhomboids, and deltoids, it also requires heavy bicep involvement. It’s also an excellent functional movement that will benefit you daily.
Use a hang bar and take an underhand grip with your hands about shoulder-width apart. Lead with your chest and pull your body up toward the bar. Squeeze your biceps as you lift.
Lower very slowly and ensure you maintain control until you reach the bottom. Avoid locking out your elbows at the bottom position.
For even more bicep work, adjust to chin-ups, which don’t require as much support from the back muscles.
High Cable Curls
This cable curl variation works the top half of a bicep curl by starting with extended arms at shoulder height and curling up to your shoulders. It’s a unique angle that targets the bicep peak, similar to the top position of a preacher curl.
Set the pulleys at shoulder height and grab both handles with arms almost fully extended. Be sure to keep that softness in your elbow for safety and protection.
Step back and start curling the handles toward you, keeping your upper arms parallel to the floor. Stop when you reach a 90º angle and squeeze at the point of peak contraction. Slowly return to the starting position.
Frequently Asked Questions
Are Preacher Curls Effective?
Yes, preacher curls effectively build strength and mass in the bicep muscles. They are an isolation exercise that prevents using momentum, forcing strict form to target the biceps with intensity. The position emphasizes the short head of the muscle and provides constant tension through most of the range of motion.
Should I Straighten My Arms on Preacher Curls?
No, you should not fully straighten your arms in the bottom position of preacher curls. You should always maintain a slightly bent elbow to protect this joint, maintain muscle tension, and prevent bouncing or banging the weight on the pad.
What Are the Disadvantages of Preacher Curls?
The primary disadvantage of preacher curls is the risk of injury if you fully extend your arm at the bottom. There’s also limited functional carryover to daily activities because of the forced strictness provided by the pad. Overdoing preacher curls can create muscle imbalances as well.
Preacher Curls Build Biceps Strength, Shape, and Control
If traditional bicep curls aren’t challenging you as they once did, it may be time to shake up your routine and add a different bicep-focused move that forces strict form and maximizes the time under tension. Preacher curls are a great alternative that use an angled pad to support your triceps, limiting shoulder and upper arm involvement, and forcing the biceps to work harder to curl the weight upward. Preacher curls can be performed with dumbbells, barbells, or even an at-home cable machine like the Speediance Gym Monster 2. Try this move for the next few weeks and see and feel the difference in your biceps.
