Preacher Curl – Benefits and How to Do It Correctly


Anybody that goes to the gym has always hoped to have huge arms, so why is it that even though you’re doing all those bicep curls, there still isn’t any considerable difference? Well if you haven’t tried doing a preacher curl yet, you should probably add that into your next arm workout day.

Even though bicep curls is the go-to exercise when you are working your arms, there is a high possibility that you don’t have the proper form when you’re doing a bicep curl.

So let’s take a deep dive into all the benefits of the preacher curl and what is the proper way and form to do it, but before we do let’s try and break the science of the “curl” movement and why is it so important.

Importance of the curl movement

There are a couple of reasons why a curl movement is really important if you are looking to get those big arms.

  1. Simplicity

For your arms, the simpler the movement, the better your arms will work. It is fairly obvious that the more effort you put into your workout the more progress you will see. That being said, the curl movement is by far the easiest to learn and are an important part of your workout.

  1. Tried and tested

Everyone and I mean everyone has done bicep curls at least once in their life. It is rare to see anyone tell you not to do curls, but it is also rare to see someone tell you to do an exercise because someone else loves it. If you love training your arms, then curls are meant for you.

  1. Versatility

The fact that you can do curls with cables, weight machines, barbells, and dumbbells makes it the most versatile move ever.


What is a preacher curl?

Preacher curls are not a lot different from normal bicep curls, except that they focus on a specific style of curls. Preacher curls can be done on both free weight rack and the weight stack.

How to do a preacher curl

  • You need a preacher bench and an E-Z bar for this exercise. Hold the E-Z curl bar at the close grip (inner handle). Your palms should be facing forward and slightly tilted inwards due to the shape of the bar.
  • Position your upper arms and chest against the preacher bench pad while holding the E-Z Curl Bar at shoulder length.
  • As you exhale, use the biceps to curl the weight up until your biceps are fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.
  • As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
  • Repeat for the recommended amount of repetitions.


Benefits of preacher curls

The preacher curl brings a number of benefits that you might not find in a conventional bicep curl. One of the biggest benefits that are associated with preacher curls is its ability to force you into negative movement. Negative movement really improves muscle growth as well as improving strength.

Another benefit that you get out of the preacher curl is that it takes away anyway for you to cheat whether voluntarily or involuntarily. Since you can’t swing as much as you do with seated or standing bicep curls, you are less likely to break your form.

The only downside for a preacher curl is that it requires a preacher bench to perform the exercise. No need to fret though, because you can still do your bicep curls, be sure to have the perfect form.


Bicep curl vs. Preacher curl

So the question stands, which is the more superior curl? Well, this question is completely subjective based on a person’s training style.

On face value, both of the exercises are performing the same function and working on the same muscles. It all depends on how long a person has been training.

A person that has just started will be more inclined towards the bicep curls, whereas an experienced lifter would go for the preacher curl. Only the purest of lifters will opt to do both exercises on their arm workout day.


Key takeaway

Preacher curls are a great way to keep you in a good form but are bound by the equipment needed to perform this exercise. Bicep curls can work just as well but it is necessary to keep a good form and avoid cheating while performing them.

If you are already well-versed in the art of curl movements, click here to find more exercises and workouts.

Also try: How to Do Reverse Curls Correctly?

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