Barbell Preacher Curl
A biceps curl with the upper arms resting on an angled preacher pad, which removes body swing and loads the biceps in the stretched position.
BeginnerIsolationBarbellBicepsUpper ArmsPull
Last updated: November 4, 2026
Exercise Profile
- Target Muscle
- Biceps Brachii, Brachialis
- Body Part
- Upper Arms
- Equipment
- Barbell (or EZ Bar), Preacher Bench
- Category
- Isolation
- Skill Level
- Beginner
- Movement
- Elbow Flexion
- Also Known As
- Preacher Curl, Scott Curl
- Est. Calories
- 2–4 kcal per setEstimate for a 70 kg person, 30–60 second set
Quick Answer
The barbell preacher curl is a biceps isolation exercise done with your upper arms resting on an angled pad, which stops body swing. Grip the bar underhand, curl it toward your shoulders, then lower it slowly until your arms are almost straight. Use 3 sets of 8 to 12 reps.
How to Do the Barbell Preacher Curl
- 1
Set up on the bench
Adjust the preacher bench so the top of the pad sits in your armpits when your upper arms rest flat on it.
- 2
Grip the bar
Take an underhand grip about shoulder-width apart. Rest the backs of your upper arms fully on the pad.
- 3
Curl the bar up
Bend your elbows to curl the bar toward your shoulders. Keep your upper arms in contact with the pad the whole time.
- 4
Stop before the arms go vertical
Stop when your forearms are just short of vertical, where the biceps still hold tension, and squeeze briefly.
- 5
Lower slowly
Lower the bar over 2–3 seconds until your elbows are almost straight. Do not let the bar drop into the bottom.
What Muscles Does the Barbell Preacher Curl Work?
Primary
- Biceps Brachiibends the elbow and supinates the forearm, the main target of the curl.
- Brachialisa strong elbow flexor under the biceps that works hard in every curl.
Secondary
- Brachioradialisa forearm muscle that assists elbow flexion.
- Forearm Flexorshold the grip on the bar.
How Many Sets and Reps Should You Do?
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Strength | 3–4 | 6–8 | 2 min |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–12 | 60–90 sec |
Common Mistakes That Reduce Results
✕
Dropping into the Bottom
Letting the bar fall to full extension puts sudden stress on the elbows and biceps tendon. Lower under control, especially in the last few inches.
✕
Lifting the Elbows off the Pad
Raising the upper arms brings the shoulders into the lift and removes the main benefit of the pad. Keep the arms flat.
✕
Using Too Much Weight
The pad makes this harder than a standing curl, so you will use less weight. Pick a load you can lower slowly.
✕
Pad Set at the Wrong Height
A pad that is too low forces you to hunch over, and too high pushes the shoulders up. Adjust so the pad sits in your armpits.
Tips for Better Results
✓
Control the Stretch
The bottom of the preacher curl is where the biceps are most stretched. Lowering slowly here is safer and keeps tension on the muscle.
✓
Use an EZ Bar for Wrist Comfort
If a straight bar feels hard on your wrists, an EZ bar lets your hands sit at a slight angle.
✓
Stop Just Short of Lockout
Ending each rep with a slight bend in the elbow keeps tension on the biceps and protects the joint.
✓
Program After Your Main Back Work
Preacher curls fit at the end of a pull or arm session as a finishing exercise.
Modifications and Progressions
▼ Easier
Machine Preacher Curl
A guided path and a cam keep the resistance smooth and let you change the weight in small steps.
▼ Easier
Single-Arm Dumbbell Preacher Curl
Using one light dumbbell lets you focus on each arm and adjust your wrist position.
▲ Harder
Preacher Curl with Slow Lowering
Taking 3–4 seconds to lower each rep increases time under tension in the stretched position.
▲ Harder
Spider Curl
Lying chest down on an incline bench with the arms hanging straight down makes the curl hardest from the middle to the top of the rep.
Barbell Preacher Curl Alternatives
EZ Bar Curl
Biceps Brachii 
Barbell Curl
Biceps Brachii 
Dumbbell Biceps Curl
Biceps Brachii Frequently Asked Questions
Is the preacher curl better than the standing curl?
It is different. The pad removes body swing and loads the biceps hardest when they are stretched, while standing curls are hardest in the middle of the rep.
Straight bar or EZ bar on the preacher bench?
Both work. An EZ bar is usually more comfortable on the wrists, which is why it is common on preacher benches.
Are preacher curls bad for the elbows?
Not with a controlled lowering phase and a sensible load. Dropping fast into the bottom with heavy weight is what puts the elbows at risk.
Should I fully straighten my arms?
Lower until your arms are almost straight, keeping a slight bend so the biceps stay loaded and the elbow is protected.
Why can I lift less on preacher curls?
The pad stops you from using momentum, and the biceps work hardest in the stretched position, so the same weight feels heavier.
If you have an existing injury or medical condition, check with your doctor before adding this exercise to your training.