What Is a Preacher Curl?

The preacher curl gets its name from the position a weight lifter takes while performing it. A preacher curl is done with the arms resting on an angled platform. The position of the arms resembles someone praying. That is why it is called a preacher curl. The free weight exercise is an excellent way to develop biceps muscles in the arms. Preacher curls can be performed with a barbell, dumbbells or with a resistance machine.

Features

In order to perform a preacher curl you must have a preacher bench. This is a platform for the arms angled at 45 degrees. There are many resistance machines built with a preacher curl attachment. Gyms also have them attached to weight benches or free standing specifically for free weight preacher curls. Sit or stand with your arm pits snug against the preacher curl attachment. Adjust the height so that your back is straight and you are not hunched over. Pick up your weights with an underhand grip and rest your upper arms on the preacher curl attachment sloping away from you. Your arms should be bent with the weight near your face. This is the starting position. Lower the weight by straightening your arms. When your arms are straight, curl the weight back up to the starting position. This is one repetition of the preacher curl.

Function

Choose a weight slightly less than what you can comfortably lift with a standing curl. Preacher curls are harder and more intense than regular curls so you wont be able to lift as much. It is important to lower the weight all the way down and move through the full range of motion. Doing half curls or bending your back to yank the weight up will not work your biceps effectively. Do 3 sets of 10 repetitions of the preacher curl. You should barely be able to complete the final rep of each set. If it is not a struggle then increase the weight.

Effects

Preacher curls are one of the best ways to increase the size of your biceps. They employ a large number of muscle fibers so they add height, width and girth to the upper arms.

Considerations

Preacher curls are an intense biceps workout. By immobilizing the upper arms while you lift, preacher curls break down the muscle fibers in your biceps. You will definitely feel the soreness in the days following your workout. Allow your biceps to heal completely before doing more biceps exercises. Resting in between workouts, will help your muscles to increase definition.

Warning

The biggest mistake people make when doing preacher curls is failing to fully extend their arms. It can be frustrating when you can only do a few reps with a light weight. Resist the temptation to cheat by raising your arms off the preacher bench attachment or doing half curls. Use lighter weights with perfect form for the best results. If you use too much weight you may get stuck in mid-position and drop the weight.