Preacher Curls: Complete Guide for Strong Biceps in 2026

Preacher curls are an isolation exercise where you rest your upper arms on an angled bench, so the biceps is engaged fully without compensation from shoulder or back. Because of the fixed arm placement you train the long head of the biceps and the brachialis deeper than with virtually all other curl variations. That makes preacher curls the most effective choice for athletes stuck in their biceps development and specifically looking to build more volume and definition.

What are preacher curls and why do they work

Preacher curls were popularised in the 1950s by bodybuilder Larry Scott, the first Mr. Olympia winner. The combination of fixed arm placement and a full range of motion makes this exercise unique within the biceps training arsenal. While most curl variations make the top half of the movement relatively easy, the angled bench keeps resistance high throughout the full arc.

Which muscles do you train exactly

The two primary muscles are the biceps brachii, both the long and short head, and the brachialis. The brachialis sits deeper under the biceps and is one of the largest drivers of upper-arm thickness. With preacher curls the brachialis responds strongly to load in the stretched position, something that occurs less systematically with other curl variations.

You also activate the brachioradialis in the forearm as a secondary muscle. Want to know which other exercises train the biceps effectively?

Why the angled bench makes the difference

The angled position of the preacher bench, typically between 45 and 60 degrees, places the upper arms forward relative to the body. As a result the biceps is already in a pre-loaded stretch in the bottom position. Mechanically the tension in that bottom position is higher than with any other manual curl variation.

Standard curls are easiest at the top of the movement and hardest in the middle. With preacher curls the resistance in the lower half stays high, which gives the muscle a deeper stimulus. That explains why athletes break through faster after a period of preacher curls than with extra sets of standing curls.

Perfect execution step by step

The technique on preacher curls is relatively easy to learn, but the details make the difference between training effectively and unnecessary joint load. Take the time to set the position correctly before starting your first working set.

Starting position and grip

Adjust the seat so that your armpits rest exactly on the top of the pad. Your upper arms lie fully flat on the angled surface, from armpit to elbow. Both feet sit firmly on the floor for stability throughout the whole movement. With a straight bar or dumbbell pick a supinated grip, so palms up. With the EZ-bar you grab the angled grip positions to reduce pressure on wrists and elbows.

Brace your core lightly and keep your shoulders relaxed down, not pulled up toward your ears. Inhale just before you start the movement.

The eccentric phase

The downward movement is at least as valuable for muscle growth as the upward pull. Lower the bar in a controlled 3 to 4 seconds. Straighten the arms nearly fully at the end of the movement, but never lock your elbows completely. That small bit of give protects the joint and keeps muscle tension up.

Use this rhythm: 2 seconds up, 1 second hold at the top and 3 to 4 seconds controlled descent. Exhale on the curl up, inhale during the eccentric phase. Consistent breathing also helps keep intra-abdominal pressure stable.

Common technical mistakes

Too heavy weight is the most common mistake. As soon as the armpits leave the pad, you lose isolation and the shoulder gets unwantedly involved in the movement. Better to use 5 kilos less and maintain the full arm placement throughout all reps.

A second common mistake is swinging the bar at the end of the eccentric phase. As soon as you no longer control the movement, the weight is too heavy or the muscle is exhausted: end the set earlier. Bent wrists are the third classic mistake. Keep the wrists neutral at all times to prevent long-term overload of the tendons.

Program: 8 weeks of progression toward bigger biceps

A structured program makes biceps development measurable and prevents you from using the same weight year after year. This program places preacher curls as the primary exercise, supplemented with one supporting curl variation per session. Train the biceps twice a week on non-consecutive days for sufficient muscle recovery.

Are you just starting with strength training?

Week 1 to 4: hypertrophy base

In the first four weeks you build the foundation. Use a weight where you finish every set with 2 to 3 reps in reserve (RIR 2 to 3). That means: you could have done 2 to 3 more reps, but stop deliberately to keep quality high.

• Week 1 and 2: 3 sets of 12 reps, RIR 3, keep weight stable
• Week 3: 3 sets of 10 reps, RIR 2, raise weight by 2.5 kg
• Week 4: 4 sets of 10 reps, RIR 2, same weight as week 3

Rest 90 seconds between sets. Perform the eccentric phase deliberately at 3 to 4 seconds every set.

Week 5 to 8: building intensity

The focus shifts to higher intensity with fewer reps per set. The working weight rises, the rest times get longer to allow the nervous system to recover sufficiently.

• Week 5: 4 sets of 8 reps, RIR 2, raise weight by 2.5 kg compared to week 4
• Week 6: 4 sets of 8 reps, RIR 1
• Week 7: 4 sets of 6 reps, RIR 1, raise by another 2.5 kg
• Week 8: 3 sets of 6 reps, RIR 0, train to near muscle failure

Rest 2 minutes between sets. The total volume is lower than in week 4, but the intensity is considerably higher.

When to schedule a deload

After week 8 a deload week is necessary. Halve the total volume: 2 sets per exercise instead of 3 to 4. Use 60 percent of your usual working weight and focus fully on technique. Tendons and connective tissue recover slower than muscle fibres, something many athletes underestimate. A week of reduced load prevents overload injuries and ensures you start the next cycle stronger and fresher.

5 variations for different goals

Every preacher curl variant has its own strengths and applications. The choice depends on your training goal, available equipment and any complaints in wrists or elbows.

EZ-bar preacher curl

The EZ-bar is present in almost every Dutch gym and the most-used variant in preacher curls. The curved bar places the wrists in a slightly supinated, neutral position. That gives considerably less pressure on the wrist joint than a straight barbell. Pick the EZ-bar if your wrists or elbows are sensitive on standard curls, or if you simply want to train comfortably and efficiently. Biceps activation is comparable to that of a straight bar.

Dumbbell variant for left-right balance

With separate dumbbells you train both arms independently, which quickly exposes muscle imbalances. If your left arm is structurally weaker, the right arm automatically compensates on a bar without you noticing. Always start the set with the weaker arm and use that weight for the stronger side too. This restores asymmetries within a few weeks and ensures both arms grow evenly.

Machine preacher for beginners

Larger chains such as Basic-Fit and SportCity have a dedicated preacher curl machine in many locations. With a machine the movement path is fixed, which helps beginners develop a feel for proper biceps tension without compensating with shoulder or back. The machine also offers extra safety after an injury period.

The single-arm cable variation and the spider curl are excellent choices for advanced athletes looking for extra stretch in the biceps. With a spider curl you hang your upper arms inverted over an angled bench, which gives the most stretch of all preacher variants and stimulates the long head maximally.

Preacher curls in Dutch gyms: where to find the right equipment

Whether you are a beginning athlete or an experienced strength athlete, the availability of the right equipment determines which variant you can train.

Availability per chain

Basic-Fit has a fixed preacher curl bench including EZ-bar in most locations. In larger locations in gyms in Amsterdam, gyms in Rotterdam, Utrecht and gyms in The Hague you also find dedicated preacher curl machines. Members pay from 22.99 euros per month. SportCity locations have preacher benches as standard and in larger locations also offer combined curl machines. Memberships start around 29 euros per month.

Fit For Free has a preacher bench in some of its locations, but this varies strongly per location. Pure Gym and Anytime Fitness in the big cities typically have good free-weight areas with preacher equipment. Compare offerings and membership prices via compare prices so you always make the best choice for your budget and training goals.

Training at home: alternatives without a bench

No gym nearby or no membership? An incline bench at 45 degrees works as an improvised solution: lean with your upper arms on the elevated part and train with dumbbells. For those who want to tackle this structurally, separate preacher curl pads are available for around 30 to 60 euros at sporting goods stores. The range of motion is slightly more limited than on a full bench, but the muscle activation stays comparable as long as the technique is good.

Injury prevention and when you should stop

Preacher curls are safe if you execute the technique correctly, but the fixed arm placement brings specific vulnerabilities. Knowledge of these protects your tendons and joints in the long term.

Risk of biceps tendon inflammation

The biggest vulnerability with preacher curls sits at the distal biceps tendon, the attachment point of the biceps at the elbow joint. Overload, too rapid progression or repeatedly training with too heavy weight can lead to biceps tendon inflammation, also called distal biceps tendinitis.

Signals to watch for are a burning or nagging feeling just below the elbow joint after training, morning stiffness in the elbow and pain when fully extending the arm. Do not ignore these signals. Tendon injuries worsen quickly when pushed through and can cost weeks or months of training time. Dive into the principles of good source: WHO to structurally stay ahead of these complaints.

Recovery starts with 1 to 2 weeks of rest from the exercise, followed by gradual rebuilding with a lower working weight.

Replacement exercises for elbow complaints

With elbow or tendon complaints temporarily switch to exercises with less load on the distal tendon. Hammer curls with a neutral grip place the biceps tendon at a more favourable angle and cause less friction at the elbow joint. Cable machine curls with light weight and a wide range of motion are also a good alternative. Incline dumbbell curls, where you lean back on an angled bench and let the arms hang, give a light build-up without the fixed arm pressure of the preacher bench.

When in doubt, always train with a reduced weight and an extensive warm-up of at least 2 light warm-up sets. Preacher curls have a high return when you fit them in sensibly, but only thoughtful build-up and honest recovery guarantee that you make progress year after year.

Frequently asked questions