The preacher curl is a biceps exercise performed on a specialized weight bench that isolates the biceps by eliminating unnecessary movement. It was popularized by Vince Gironda and Larry Scott and can be performed with a barbell or dumbbells. Adjustable platforms allow for different angles and a good fit is important for effective results. Good form is built-in, but using too much weight can lead to injury.
A preacher curl is a biceps curl performed with a specialized weight bench. Known as a preacher’s bench, or alternatively, a Scott’s bench, the set is essentially a seat set behind an angled platform. During a biceps curl, your upper arms rest on the platform, eliminating any unnecessary movement that could take attention away from your biceps.
The exercise usually begins with the chest resting against the top edge of the platform and the arms straight, following the angle of the bench. Holding a loaded barbell or a pair of dumbbells with a low-medium grip, the lifter exhales forcefully as they curl the weight up. At the “top” of the movement, the point at which the elbow joint is fully flexed, the weight can be held momentarily while the biceps are consciously contracted. The weight is then lowered in a slow and controlled manner back to the starting point, and the movement is repeated for the desired number of repetitions.
Preacher curls were drawn to trainer and gym owner Vince Gironda in the 1950s. As an advocate of unconventional training methods, Gironda found that the preacher bench is the most effective way to isolate your biceps. However, the exercise did not achieve real popularity until it was championed by Larry Scott, the first Mr. Olympia. Scott credited the preacher curl for his 20-inch (50 cm) biceps, a huge measurement for the time.
Single preacher benches will generally keep your upper arms at a 45° angle during a bicep curl. More complex benches have adjustable platforms that allow the angle to be altered, usually within a range of 35 and 90°. A preacher curl performed at a lower angle will focus stress on the lower biceps, while higher angles work the muscle closer to the shoulder. Developing a biceps peak is a goal of many weight trainers, and a preacher curl performed at a high angle is generally considered one of the most effective exercises to achieve that end.
For the preacher curl to be truly effective, the arm pad needs to be a good fit for the person using it. Especially for women, standard gym equipment can be too big for your arms to rest comfortably on the platform. In this case, an adjustable platform that can be raised or lowered as needed, or a preacher bench designed specifically for women might be a better option. For both men and women, the bench should be well padded, just enough to allow your arms to rest on the platform without pinching or discomfort in your upper arms.
The choice between a barbell or dumbbell preacher curl is largely down to personal preference. Either option will require a slightly lighter load than is typically used for seated or standing curls. Many enthusiasts find that alternating between barbells and barbells allows for enough subtle differences in angle and resistance to maximize muscle response and avoid stalling.
Preacher curls are one of the few biceps exercises with built-in controls for good form. Many of the problems associated with other biceps exercises, such as swinging your arms or leaning your torso to move the weight, cannot occur with preacher curls. In terms of injury prevention, the main problem associated with the preacher curl is the tendency to use too much weight and try to pop the bar or weight during the concentric phase of the movement. Doing so can lead to a biceps muscle tear, a painful condition that will significantly delay training and, if severe enough, may even require surgical repair.
Protect your devices with Threat Protection by NordVPN
