Step by step
- Sit at the preacher bench with your armpits at the edge of the pad.
- Grip the bar with palms facing up and arms almost straight.
- Curl the bar up by bending your elbows.
- Lower slowly until your arms are almost straight.
Tip: An EZ bar is usually easier on the wrists for this exercise.
Common mistakes
Straightening abruptly loads your elbow. Lower with control and stop just short of locking out.
Your arms stay on the pad.
Use less weight than for a standing curl.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Why the preacher bench?
Because it stops you swinging and isolates your biceps.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add preacher curl to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.