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Preacher Curl

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Preacher Curl Machine
Exercises You Can Do On This Machine

Tap “How to do it” for step-by-step instructions per exercise.

Preacher Curl
Primary muscle • Biceps • Beginner
3×10–12
How to do it
  1. Sit, place upper arms on pad, chest against support, grip handle shoulder-width.
  2. Curl handle toward shoulders without lifting elbows off pad.
  3. Squeeze at top for 1s.
  4. Lower slowly to full extension.
Breathing: Exhale up, inhale down.
Tip: Keep wrists neutral; isolate biceps.
Avoid: Cutting range short or bouncing
Dumbbell Preacher Curl
Primary muscle • Biceps • Beginner
3×10–12 per arm
How to do it
  1. Sit at preacher bench, hold one dumbbell with underhand grip.
  2. Place upper arm on pad, arm fully extended.
  3. Curl dumbbell toward shoulder without lifting elbow off pad.
  4. Lower slowly to full extension.
Breathing: Exhale up, inhale down.
Tip: Isolates biceps; keep wrist neutral.
Avoid: Lifting elbow off pad • Swinging the dumbbell up
Barbell Preacher Curl
Primary muscle • Biceps • Beginner
3×10–12
How to do it
  1. Sit at preacher bench, grip barbell underhand shoulder-width.
  2. Place upper arms on pad, chest against support.
  3. Curl bar toward shoulders without lifting elbows.
  4. Lower slowly to full extension.
Breathing: Exhale up, inhale down.
Tip: Keep wrists neutral; do not curl past parallel.
Avoid: Using a grip that is too wide or narrow • Bouncing at bottom
Machine Details
  • Equipment: Preacher Curl
  • Type: Curl Machine
  • Difficulty: Beginner — Advanced
  • Focus Muscles: Biceps / Forearms
  • Auxiliary Muscles: Forearms
Quick Tips
  1. Keep your upper arms planted on the pad for the whole rep.
  2. Lower the weight under control to keep tension on the biceps.
  3. Avoid lifting your chest off the bench or swinging the handles up.
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