Preacher Curl
The Preacher Curl primarily works the Biceps Brachii (Long Head), Biceps Brachii (Short Head), Brachialis, with secondary activation of the Biceps Brachii (Long Head), Brachialis, Brachioradialis and stabilizer support from the Brachioradialis, Wrist Flexors. It is a barbell isolation exercise at beginner difficulty.
The Preacher Curl is an beginner isolation exercise performed with barbell, following a flexion movement pattern. It primarily targets the Biceps Brachii (Long Head), Biceps Brachii (Short Head), Brachialis, with secondary engagement of the Biceps Brachii (Long Head), Brachialis, Brachioradialis. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
Barbell curl with arms supported on preacher bench increasing isolation and range.
| Equipment | Barbell |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Brachii (Long Head), Biceps Brachii (Short Head), Brachialis |
| Secondary | Biceps Brachii (Long Head), Brachialis, Brachioradialis |
Muscles Worked
The Biceps Brachii (Long Head), Biceps Brachii (Short Head), and Brachialis are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Biceps Brachii (Long Head), Brachialis, and Brachioradialis act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Brachioradialis, Wrist Flexors act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Biceps Brachii (Long Head) (biceps)
- Primary Muscle Biceps Brachii (Short Head) (biceps)
- Primary Muscle Brachialis (biceps)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
Stabilizer Muscles
- Stabilizer Muscle Brachioradialis (biceps)
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Sit on preacher bench placing back of arms on pad.
- Grasp curl bar with shoulder width underhand grip.
Execution
- Raise bar until forearms are vertical.
- Lower barbell until arms are fully extended.
- Repeat.
Comments
- Seat should be adjusted to allow armpit to rest near top of pad.
- Back of upper arm should remain on pad throughout movement.
- The long head (lateral head) of Biceps Brachii is activated significantly more than short head (medial head) of Biceps Brachii since short head enters intoactive insufficiencyas it continues to contract.
- Also known as Scott Curl.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Biceps Brachii (Long Head), Biceps Brachii (Short Head), Brachialis) and can be substituted based on your equipment or variation preferences.
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