Fysiqal

Isolation · Beginner

Preacher Curl

Isolation isolation exercise using ez bar, bench.
Preacher Curl demonstration (no audio).
Movement pattern
Isolation
Difficulty
Beginner
Equipment
EZ bar, Bench
Mechanics
Isolation
Sides
Bilateral
Main plane
Sagittal

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How to do the Preacher Curl

Cues reviewed by Kwabena Osei on

Setup

Seated or standing at a preacher bench, backs of your upper arms flat against the pad, grip at carrying-angle width if using a barbell.

  1. Curl the weight up by flexing at the elbow -- the pad already prevents you from swinging your upper arms, so focus on a full, controlled squeeze at the top.

  2. Lower all the way back down to a full stretch at the bottom -- this is a "stretch position" biceps exercise, so don't cut the bottom range short.

Common mistakes

  • Bouncing out of the bottom stretch position instead of controlling the descent.

  • Lifting your upper arms off the pad to help move the weight.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Elbow flexionprimary action

    Biceps brachii (prime mover, high emphasis); Brachialis (synergist, moderate emphasis); Brachioradialis (synergist, low emphasis)

  • Radioulnar supinationsecondary action

    Biceps brachii (synergist, moderate emphasis)

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Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.