How To Do Preacher Curls? Get More Defined And Peaked Biceps

How to do Preacher Curls? — Preacher Curls, invented by 1950s bodybuilder Larry Scott is an isolation movement biceps brachii exercise for maximum peak development. This classic arm exercise, once popular in the golden era of bodybuilding, remains essential today for building defined and sculpted biceps. Preacher curls eliminate momentum, helping lifters focus solely on bicep contraction and form.

What Are Preacher Curls?

Preacher curls are a classic isolation exercise that targets the biceps brachii, especially the long head responsible for the “bicep peak.” Originally made famous by Larry Scott, the first Mr. Olympia, this movement gets its name from the angled preacher bench that supports your upper arms and locks them in place.

By stabilizing the shoulder joint and limiting elbow movement, preacher curls eliminate momentum and force your biceps to do all the work—perfect for hypertrophy and mind-muscle connection. According to kinesiology, this strict movement pattern puts the biceps in a stretched position during the eccentric phase, which helps maximize tension and growth. Whether you’re using a barbell, dumbbell, or machine, preacher curls are a go-to for anyone chasing better bicep definition.

How To Do Preacher Curls (Step-by-Step Guide)

If you want sculpted, peaked biceps, learning how to do preacher curls properly is key. This isolation exercise limits shoulder and torso involvement, allowing your biceps brachii—particularly the long head—to take on most of the load. Here’s how to perform it safely and effectively:

Step 1: Adjust the Bench

Sit on the preacher bench and adjust the seat height so your armpits rest comfortably at the top of the pad. Your upper arms should lie flat, fully supported, without sliding.

Step 2: Choose Your Equipment

You can use an EZ bar, straight bar, dumbbell, or preacher curl machine. Beginners may start with a light barbell or machine for better control.

Step 3: Get into Position

Hold the weight with an underhand grip (supinated). Your elbows should align with the pivot point of the movement—right on the edge of the pad. Engage your brachialis and brachioradialis to stabilize the forearm.

Step 4: Curl the Weight Up

Slowly contract your biceps and curl the weight toward your shoulders. Focus on a controlled concentric motion—avoid swinging or bouncing. Use a tempo like 2-0-2 (2 seconds up, no pause, 2 seconds down).

Step 5: Lower with Control

Resist gravity as you lower the weight back down to full extension. This eccentric phase is where much of the muscle damage (and growth) occurs, so don’t rush it.

Done correctly, preacher curls are one of the most biomechanically efficient ways to build bicep peaks. Keep your form tight and focus on quality reps over heavy weights.

Pro Tip: Think about “scooping” the weight with your biceps instead of just lifting it. This mental cue improves muscle activation and reduces reliance on the forearms or shoulders.

Alternatives to Preacher Curl Machine: What Can You Use?

You don’t need a preacher curl machine to get the same benefits—preacher curls are more about form and elbow support than the equipment itself. In fact, there are several smart alternatives that still isolate your biceps brachii and take momentum out of the movement. Here’s how you can switch things up while keeping the biomechanics effective:

Dumbbell Preacher Curls (One Arm or Both)

Using dumbbells on a preacher bench allows unilateral focus—great for correcting muscle imbalances. You can curl one arm at a time, improving mind-muscle connection, or use both dumbbells together if you want balance and time-efficiency. Your arms still stay locked in place, putting full emphasis on the elbow flexors.

Barbell Preacher Curls

If you want to lift heavier, swap the machine for a straight barbell or EZ curl bar. The bar lets you overload both biceps equally. Just make sure your wrists stay in a neutral line to avoid stress on the forearms. It’s a great option for building mass and strength in the biceps brachii and brachialis.

Cable Preacher Curls

Using a low pulley cable with the preacher bench adds constant tension throughout the range of motion. Unlike free weights, cables maintain load even at the top of the curl where resistance usually drops off. This keeps both concentric and eccentric phases highly effective for hypertrophy.

Dumbbell on Incline Bench (DIY Preacher Curl)

No preacher bench? No problem. Sit sideways or lean forward over an incline bench, rest your arm down the pad, and curl a dumbbell with one hand. It mimics the preacher angle and offers excellent isolation. This version is perfect for home workouts and still respects joint alignment and muscle length-tension relationships.

In short, preacher curls aren’t tied to one machine. You just need stable arm support and strict elbow movement. Try different tools and see which version helps you feel the deepest bicep contraction—because consistency with good form beats fancy equipment every time.

Also See: How To Do Incline Dumbbell Curls in 5 Simple Steps

Preacher Curl vs Other Bicep Curls

Curl Type	Muscle Focus	Body Position	Range of Motion	Stability	Best For
Preacher Curl	Long head of biceps, isolated peak	Seated, arms on pad	Full stretch	High (arms supported)	Safe, strict form, building bicep peak
Barbell Curl	Both heads of biceps, forearm tension	Standing, free movement	Moderate	Low (uses momentum often)	Overall bicep mass, strength
Dumbbell Curl	Balanced biceps activation	Standing or seated	Full (independent arms)	Medium	Unilateral training, symmetry
Hammer Curl	Brachialis and brachioradialis focus	Standing, neutral grip	Moderate	Medium	Adding width, forearm strength
Zottman Curl	Biceps + forearms combo	Standing, rotating wrists	Moderate	Low to medium	Grip strength, arm definition

Also See: How To Do Drag Curls? Explained By Certified Personal Trainer

What are Preacher Curls good for?

From a kinesiology standpoint, preacher curls offer the most controlled environment. With your humerus (upper arm bone) braced against the pad, the shoulder joint stays neutral and the elbow flexion becomes purely bicep-driven. This setup reduces compensatory movements from the shoulders or spine, which often sneak in during standing curls.

Also, because of the extended stretch at the bottom, the eccentric loading is more pronounced—stimulating muscle fibers for better growth, as supported by studies on hypertrophy and time-under-tension.

Final Learnings: Adding Preacher Curls To Your Arm Day

Learning how to do preacher curls is the best decision for beginners. While all curls have their place, preacher curls are the safest for focused, injury-free bicep work—especially for beginners or anyone recovering from shoulder strain. If you’re serious about building that classic “bicep peak,” preacher curls should be a staple in your training.