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All biceps exercisesBiceps · Gym

Preacher Curl

Eliminates cheating and forces the biceps to work through a stretched position.

IntermediatePreacher bench3 × 8–12
Preacher Curl demonstration thumbnail — How to Properly Do a Preacher Curl | Jeff Cavaliere & Dr. Andrew Huberman
Biceps (short head)Preacher bench

Preacher Curl

Demo · Huberman Protocols

Verified Preacher Curl demonstration by Huberman Protocols. Click to play.

How to do the Preacher Curl

  1. 1Chest against pad
  2. 2Don't fully lock elbows
  3. 3Slow negative

Benefits of the Preacher Curl

  • Builds strength and size in the biceps (short head) through a full, controlled range of motion
  • Simple equipment, high return — easy to program anywhere
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services