Do you want to build more muscle mass in your upper arms and gain better control over your technique? Then preacher curls is an exercise you definitely want to include in your arm workout. This exercise is specifically designed to isolate your biceps completely, allowing you to train more effectively without assistance from other muscle groups. In this blog, we’ll explain exactly what preacher curls are, which muscles they target, how to perform them correctly, the variations you can try, and why you should be doing them at ProFit Gym.
What are preacher curls?
The preacher curl is a classic isolation exercise for the biceps, performed with your upper arms resting on an angled preacher bench. This position prevents you from “cheating” by using other muscles such as your shoulders or back.
You train in a controlled and fixed position, which increases the tension on your biceps throughout the entire movement. This makes the preacher curl a perfect exercise for both beginners and advanced lifters who want to build muscle mass and definition.
Which muscles do preacher curls train?
Preacher curls primarily target the biceps brachii, focusing on the long head of the muscle. This part of the biceps is responsible for that noticeable peak when you flex your arm. Because your upper arms are fully supported on the pad of the preacher bench, you remove all assistance from your shoulders or back. That means maximum isolation and pure muscle activation in your biceps.
The angled position of the bench also provides a deeper stretch at the bottom of the movement. This gives your muscle fibres an extra stimulus, which is essential for growth. When you combine preacher curls with other focused movements such as hammer curls or cable curls, you’ll steadily build fuller, stronger arms.
How to perform a preacher curl
The preacher curl is relatively simple but requires proper technique. Here’s how to do it correctly:
- Sit on the preacher bench with your upper arms firmly against the angled pad.
- Hold an EZ-bar or dumbbells with an underhand grip (palms facing up).
- Slowly lower the weights until just before your arms are fully extended.
- Curl the weight back up in a controlled motion to about shoulder height.
- Hold briefly at the top and squeeze your biceps.
- Slowly lower the weight back to the starting position.
Tips for correct form:
- Keep your shoulders relaxed and avoid tension in your neck.
- Maintain a smooth, controlled movement, no jerking.
- Choose a weight that allows you to perform 8 to 12 repetitions with proper technique.
Variety is key to progress. Check out our guide to the best tricep exercises to strengthen your arms all-round.
Different variations of preacher curls
To keep your training challenging and stimulate your biceps in different ways, try varying your preacher curls:
1. EZ-Bar Preacher Curl
The most common variation. The curved bar reduces strain on your wrists.
2. Dumbbell Preacher Curl
This version forces you to train each arm individually, helping to correct muscle imbalances.
3. Machine Preacher Curl
A great option for beginners or for the end of your workout, as it maintains constant tension on the muscles.
4. Cable Preacher Curl
Use a cable machine with the preacher bench for continuous tension and improved control.
Switching between these variations keeps your training effective and helps you avoid hitting a plateau.
Train at ProFit Gym
At ProFit Gym, we have everything you need for an effective arm workout. Whether you prefer preacher curls, bicep curls, or compound exercises like chin-ups, our equipment and expert guidance ensure you train safely and efficiently.
Our coaches are happy to help you perfect your technique. Want to know how to best combine preacher curls with other bicep exercises? Or are you looking for a muscle growth-focused training plan? Drop by and speak to one of our coaches.
Want to learn more about arm training? Check out our blog on the best exercises for bigger biceps, or read how compound movements can help you build a stronger upper body.
