Biceps
Preacher Curl
The Preacher Curl is a strength exercise with a barbell for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 37%, biceps (long head) 24% and brachialis 22%.
Also known as: barbell preacher curl, ez bar preacher, scott curl
How to do it
- Set the preacher bench seat so your armpits rest on the top of the pad.
- Sit down and lay the backs of both upper arms on the pad.
- Hold the barbell with palms up at shoulder-width.
- Curl the bar up until the forearms are just short of vertical.
- Lower the bar slowly until the elbows are almost straight.
Tips
- Stop just before vertical at the top, past that point the biceps lose tension.
- Take two to three seconds on every lowering.
Common mistakes
- Dropping into a fully locked elbow at the bottom.
- Lifting the upper arms off the pad as the bar rises.
Muscles worked by the Preacher Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
With the arm in front of the body the short head is favoured and the swing is gone. Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.
Preacher Curl alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Preacher Curl work?
Mainly the biceps (short head) and biceps (long head). The brachialis assist.
Is the Preacher Curl good for beginners?
Yes. The Preacher Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Preacher Curl?
For example the Cable Preacher Curl, EZ Bar Preacher Curl and EZ Bar Spider Curl. They train mostly the same muscles, some with different equipment.
How do you make the Preacher Curl harder?
Add weight or reps, or move on to the EZ Bar Spider Curl and Prone Incline Curl.
Sources
- Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)
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