Arms · Elbow flexion

Barbell Preacher Curl

The barbell preacher curl is a strict biceps exercise performed with your upper arms resting on a sloped pad while you curl a barbell or EZ bar. The pad blocks swinging and shoulder involvement, and the bar lets you load the biceps heavily, though the stretched bottom position needs care for the elbow and biceps tendon.

Also known as: Preacher curl, EZ bar preacher curl, Scott curl

Muscle group: Arms
Movement pattern: Elbow flexion
Type: Isolation
Equipment: Barbell or EZ bar, Preacher bench
Difficulty: Intermediate

What muscles does the barbell preacher curl work?

Primary movers

Biceps brachii

Assisting muscles

Brachialis
Brachioradialis
Forearm flexors

With your arms supported on the pad, the biceps work against the bar without help from the shoulders. The slope also makes the bottom of the rep the hardest part.

The biceps are fully lengthened at the bottom, so this exercise strongly loads them in a stretched position, which is great for growth but harder on the tendon.

A barbell allows heavier loads than a cable or dumbbell, but too much weight can lead to bouncing out of the bottom.

An EZ bar is easier on the wrists, while a straight bar emphasises the full supination of the forearm.

How to do the barbell preacher curl

Setup

1
Adjust the bench so the top of the pad sits in your armpits when seated.
2
Grip the bar with a shoulder-width underhand grip.
3
Rest the backs of your upper arms flat on the pad.
4
Start with your arms nearly straight.

Execution

1
Curl the bar up toward your shoulders.
2
Squeeze your biceps at the top.
3
Lower slowly until your arms are nearly straight.
4
Do not bounce at the bottom.
5
Keep your upper arms on the pad.
6
Keep your chest against the bench.

Common barbell preacher curl mistakes

Bouncing at the bottom

Using the stretch to rebound strains the biceps tendon.

The fix: Pause briefly at the bottom and lift with control.

Lifting the elbows

Raising the elbows off the pad reduces control.

The fix: Keep the backs of your arms flat on the pad.

Too heavy

Heavy weights cause you to heave and lose form.

The fix: Choose a weight you can curl strictly for 8 to 12 reps.

Wrong pad height

A pad that is too low strains the shoulders and too high limits the range.

The fix: Set the pad in your armpits.

How many sets and reps?

Goal	Sets	Reps	Load	Rest
Hypertrophy	3	8–12	Moderate, 1–2 RIR	60–90 s
Strength	3	6–8	Heavy, strict	90 s
Beginner	2	10	Light	60 s

Use it later in a biceps session after heavier standing curls. Avoid fully locking out at the bottom, and warm up with a light set.

Running the barbell preacher curl in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.

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Frequently asked questions

What muscles does the preacher curl work?

The biceps, plus the brachialis and brachioradialis.

EZ bar or straight bar?

An EZ bar is easier on the wrists. A straight bar is fine if you are comfortable.

Is the preacher curl bad for the elbow?

It can strain the biceps tendon if you drop into lockout. Keep control.

How do I set the bench?

So the top of the pad sits in your armpits and your arms rest flat.

How heavy should I go?

A weight you can curl strictly with no bouncing, usually lighter than a standing curl.

Hercules tracks every barbell preacher curl you log, shows you last session's numbers before you lift, and flags when your progress stalls.