How to do the Preacher Curl
Primary: Biceps · also works Forearms. Also called: preacher bench curl, scott curl.
Step by step
- 1
Sit at a preacher bench or curl machine with your armpits resting on the top of the pad.
- 2
Hold the bar or handles with an underhand grip and your upper arms flat on the pad.
- 3
Curl the weight up until your forearms are just short of vertical.
- 4
Lower slowly until your arms are almost fully straight.
Coaching cues
- Keep your upper arms glued to the pad
- Do not bounce at the bottom
- Keep your wrists straight
Common mistakes
- Lifting the elbows off the pad
- Fully locking the elbows under load at the bottom
- Using too much weight and leaning back
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Preacher Curl alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Preacher Curl work?
Primary: Biceps. Secondary: Biceps, Forearms
How many sets and reps of Preacher Curl should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Preacher Curl?
Same movement pattern, different equipment: Incline Dumbbell Curl, Concentration Curl, Cable Curl, Dumbbell Curl, Band Curl, Band Hammer Curl.
Is the Preacher Curl good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.