Preacher Curl
Muscles worked: Biceps, Forearms
How to do it
- 1
Sit at a preacher curl bench and position your upper arms on the pad.
- 2
Hold the bar with an underhand grip, hands shoulder-width apart.
- 3
Keep your back straight and chest up as you curl the bar towards your shoulders.
- 4
Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
- 5
Hold the contracted position for a brief pause, then slowly lower the bar back to the starting position.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Preacher Curl FAQ
What muscles does the Preacher Curl work?
The Preacher Curl primarily works the Biceps, with the Forearms assisting.
What are the best sets and reps for the Preacher Curl?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Preacher Curl?
There is no single number: a good Preacher Curl depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Preacher Curl in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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