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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

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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