Preacher curl

Name: Preacher curl exercise demonstration
Uploaded: 2026-09-13
Duration: PT6.57S
Description: The preacher curl is an elbow-flexion exercise performed with the upper arms supported on an angled pad. This version uses an EZ bar and mainly trains the biceps brachii, while the brachialis, brachioradialis and forearm flexors assist.

Also called EZ-bar preacher curl, preacher curls, Scott curl.

What is a preacher curl?

The preacher curl is an elbow-flexion exercise performed with the upper arms supported on an angled pad. This version uses an EZ bar and mainly trains the biceps brachii, while the brachialis, brachioradialis and forearm flexors assist.

Anatomical illustration of a seated close-grip EZ-bar preacher curl shown with bent and nearly straight elbows, with the front upper arms highlighted.

How do you perform a preacher curl?

Set up

Adjust the seat so your armpits sit near the top edge of the preacher pad and both upper arms rest fully on it.
Take a comfortable underhand grip on the EZ bar, sit firmly and begin with the elbows bent enough to lift the bar clear of its rack.

Execution

Curl the bar toward your shoulders without lifting your upper arms from the pad.
Stop before the forearms tip past vertical and the load relaxes at the top.
Lower under control toward straight arms, stopping short if full extension is uncomfortable at the elbow.

Common mistakes

Lifting the upper arms from the pad
That removes the fixed-arm setup that defines the exercise and changes the top of the rep.
Dropping quickly into the bottom
The supported position gives little room to absorb a sudden load. Control the descent rather than letting the bar pull the elbows straight.
Bending the wrists around the bar
Let the wrists follow the EZ-bar angle instead of adding wrist flexion to finish the curl.

Where it fits in a session

Usually after compound pulling or alongside other arm isolation work.

Use a load you can lower smoothly while the upper arms remain in contact with the pad.

Muscles worked

Front

Back

Primary

Secondary

Schematic surface view. Some muscles are partly visible or not shown.

The preacher bench fixes the upper-arm position; it does not isolate the biceps from the other elbow flexors.

Variations

Barbell biceps curlRemoves the pad and lets the upper arms hang beside the torso.
Dumbbell preacher curlUses one or two dumbbells so each hand can choose its own path.
Cable preacher curlUses a low cable as the resistance source while the upper arms stay supported.

Related tools

Frequently asked questions

What muscles do preacher curls work?

They mainly train the biceps brachii. The brachialis, brachioradialis and forearm flexors also help bend the elbow and hold the bar.

Should you fully straighten your arms on preacher curls?

Lower toward straight arms under control, but stop short if the fully extended position is uncomfortable. Do not drop into the bottom or force a painful range.

Is an EZ bar or straight bar better for preacher curls?

Either can be used. The EZ bar provides angled grip positions, while a straight bar fixes both hands in full supination. Choose the one that lets your wrists stay comfortable and consistent.

How high should you curl the bar?

Curl until the elbows are flexed without letting the upper arms lift. If the forearms pass vertical, resistance from the bar may ease at the very top.

Sources

Anatomy, Shoulder and Upper Limb, Biceps Muscle. StatPearls, NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK519538/
Plantz MA, Bordoni B. Anatomy, Shoulder and Upper Limb, Brachialis Muscle. StatPearls, NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK551630/
Anatomy, Shoulder and Upper Limb, Forearm Brachioradialis Muscle. StatPearls, NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK526110/