WhatWorksWhat.
Biceps

Preacher Curl

Sharp tension across the inner-lower bicep at the bottom of the rep.

Complexity · Lowhypertrophyintermediate+BenchEZ bar
  • Biceps
  • Biceps - Inner biceps
  • Outer biceps
  • Inner biceps
  • Underneath biceps
  • Forearm peak

PrimarySecondary

What it hits

Parts of the target muscle.

  • Outer biceps

    Not hit

    Long head - recruited more with elbows behind the body.

  • Inner biceps

    Hit

    Short head - recruited more with elbows in front of the body.

  • Underneath biceps

    Not hit

    Brachialis - pushes the bicep up. Loves neutral grip.

  • Forearm peak

    Not hit

    Brachioradialis - recruited with pronated or hammer grip.

The movement

Get it right, not roughly right.

Optimal form

8:26· Hayden Steele

Ultimate Preacher Curl Guide: Perfect Form for Massive Biceps Growth

Preacher Curl start position with upper arms supported on the pad and elbows nearly extended.
Start
Preacher Curl finish position with the EZ bar curled up and upper arms still planted on the pad.
Finish

Chest against the pad, upper arms flat. Lower under control - never bounce out of the bottom. Stop just shy of full lockout to keep tension on the bicep.

Common mistakes

  • Bouncing out of the bottom - top reason for biceps tendon tears.
  • Letting the upper arm peel off the pad on the way up.

Where you should feel it

Sharp tension across the inner-lower bicep at the bottom of the rep.

Injury risk · 3/10

SafetyNever bounce out of the bottom - that's the most common biceps tendon tear position.

Progression

Step back, or step up.

Same movement family, different rung. Harder versions sit above, easier versions below — tap a rung to land there.

  1. Progress toSpider curlSame position, gravity vector loads the squeeze even harder.
  2. You're herePreacher Curl
  3. Step back toConcentration curlSame short-head isolation, no preacher bench required.

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains biceps. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Single-arm dumbbell preacher

    Allows full supination.

    95% on target

    On target

    Same target, minor adjustment.

  • Spider curl (chest down on incline bench)

    Similar position, gravity vector slightly different.

    90% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Wrist Flexor Stretch

    Arm extended in front, palm up. Use the other hand to pull the fingers down and back toward the body. Elbow stays locked. 30s per side.

    ForearmsBiceps

  • Biceps Doorway Stretch

    Stand in a doorway. Place a palm flat on the door frame at shoulder height, fingers up, thumb pointing away. Rotate the chest away from the wall to feel a stretch down the front of the upper arm. 30s per side.

    BicepsChestFront delts

Evidence