Preacher Curl

A beginner strength exercise for the biceps, done with a barbell.

Main muscles: Biceps
Equipment: Barbell
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Preacher Curl

To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position.
As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.
Repeat for the recommended amount of repetitions.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Preacher Curl

Questions

What muscles does the Preacher Curl work?

Mainly the biceps.

Is the Preacher Curl good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Preacher Curl?

Good alternatives that train the biceps: Barbell Curl, Barbell Curls Lying Against An Incline, Close-Grip EZ Bar Curl or Close-Grip Standing Barbell Curl.

How many sets and reps of the Preacher Curl should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).