Barbell Preacher Curl: Build Strong Biceps and Arms Today!

I’ve been a fan of the barbell preacher curl ever since I started strength training. This old-school exercise has been popular with bodybuilders and recreational lifters since it was popularized by Mr Olympia legend Larry Scott back in the early 1960s. In fact, barbell preacher curls are sometimes called Scott curls, in honor of the great man himself. 

As a veteran personal trainer, I prescribe barbell preacher curls to my clients who want to build more biceps mass. Time after time, it’s proven to be one of the most effective arm builders I know. However, this isn’t just “bro science,” as preacher curls are supported by research, too. They stress your muscles in a lengthened position, which has been shown to maximize muscle growth (1). 

Like any exercise, you’ll get better results from barbell preacher curls if you do them correctly. So, in this article, I’m going to guide you through the best way to do preacher curls, sharing my favorite variations and alternatives so you can keep your biceps gains coming. 

Muscles Worked

Before you start pounding out repetitions, let’s talk about the muscles involved in the preacher curl and where they’re located. This will help you to focus intently on achieving a contraction and maximizing each repetition. 

Biceps brachii 

The biceps is a two-headed muscle. It has a short (inner) head and a long (outer) head. Both heads meet at the forearm while the short head attaches at the shoulder and the long head crosses the shoulder joint. Biceps function to pull the forearm upward at the bottom end while the long head facilitates minor function at the shoulder. 

Brachialis 

Most people can’t see their brachialis muscle, however, it can add to the width and overall size of the upper arm. Formed halfway on the upper arm and intersecting the elbow, your brachialis is a pure elbow flexor and also has a role in rotating the forearm in either direction.

Brachioradialis 

The brachioradialis makes up the size and shape of the lateral and the knuckle side of the forearm. Primarily, the brachioradialis flexes the arm at the elbow but also pronates (rotate palms down) and supinates (turns palms up) the forearms. 

Any curl or pulling movement works the brachioradialis indirectly. 

Barbell Preacher Curl Correct Form

Using a barbell or dumbbell for the preacher curl requires a different strategy than if you were using cables or a machine. This is where it’s not ideal to use a full range of motion. 

If you do the preacher curl as it’s typically done, curling the bar too high can relieve the tension from the biceps and you don’t want this. Therefore, you want to curl just up until the point where the tension is still on the biceps. Here’s a step-by-step for how to do the barbell preacher curl…

1. Sit or stand depending on the preacher curl bench design and adjust the seat if necessary. You want to be able to comfortably place your armpits over the top of the pad with the back of your arms flat against the pad. 
2. Grip the bar with hands about shoulder-width and lean into the padding. Keep your upper arms parallel to each other and don’t move them outward.
3. Curl the bar about 3/4 of the way up. You want to maintain tension on the biceps.
4. Slowly lower the bar and stop just short of lockout. 
5. Repeat

Tips 

• Using an EZ bar can relieve stress off of your wrists and allow you to get a more comfortable grip. 
• Make sure to keep your elbows neutral, not too far in or out to maximize isolation on the biceps. 
• There’s no need to curl the bar as far as your arms can go when the exercise is done correctly. This takes the tension off of the biceps because you’re essentially resting at the top. 
• Lean into the padding to better isolate the biceps
• Do not rock forward and backward as this defeats the purpose of the exercise, taking the work off the biceps. 
• Never train with maximum loads on the preacher curl. You can tear a bicep especially if you’re extending your arms under heavy loads in an improper position. 
• This exercise works best with light to moderate weights and medium to high reps. It’s not suitable for heavy weights and low reps. 8-15 is a good range for most people. 

Barbell Preacher Curl Benefits 

Not sure if the barbell preacher curl deserves a place in your next biceps workouts? Consider these benefits and then decide! 

Better biceps isolation 

Watch a lot of people do biceps curls and you’d be forgiven for thinking that they’re training their backs and legs as much as their arms! Swinging and jerking the weight up is all too common. Needless to say, all this momentum takes stress off the target muscles – the biceps. 

Barbell preacher curls take away your ability to use your legs and back to lift the weight, so your biceps must do all the work. Such a strict movement means more tension on your biceps and a better growth response. 

Lower back-friendly 

Leading on from the point above, preacher curls take the stress off your lower back and put it all on your arms. As such, this exercise is ideal for anyone suffering from lower back pain. In contrast, most standing biceps exercises put quite a lot of stress on the lower back. 

Superior muscle growth  

During barbell preacher curls, muscle tension is at its highest when your biceps are lengthened or stretched. Studies published on PubMed indicate that this lengthened position is extremely beneficial for hypertrophy or muscle growth (2). I strongly suspect that this is the primary reason that preacher curls are such an effective and popular exercise. In short, they really work! 

A great pump 

My clients often tell me that preacher curls give them a great biceps pump. This is the term bodybuilders use to describe the increase in blood volume within a working muscle. A good pump is very satisfying and may contribute to increased muscle growth (3). You can increase this effect by combining preacher curls with blood flow restriction (BFR) training. 

Ideal for partner-assisted forced reps 

Do you want to push your biceps to failure and beyond? Barbell preacher curls are a great way to do it. Ask your training partner to stand in front of you and help you pump out a couple of reps past failure. This intense training method, called forced reps, will enhance muscle growth. But, be warned, it’ll also lead to serious muscle soreness. use this strategy sparingly, and only for your last couple of sets. 

Easy to learn 

Barbell preacher curls place your upper arms in the perfect position to work your biceps to the max. As such, this is an ideal exercise for all levels, including beginners. In contrast, standing biceps curls require far more core stability, balance, positional awareness, and coordination. In my experience, even complete newbies can pick up this exercise quite quickly. 

Barbell Preacher Drawbacks 

While there is no denying the effectiveness of barbell preacher curls, there are some drawbacks you need to consider, too. These include: 

Potential for overextending your elbows 

Lower the weight too far or too fast and you risk hurting your elbows. That’s because you could hyperextend (overextend) your joints, taking them past straight. Needless to say, this would cause severe injury. Because of this, you should always lower the weight with control and stop each rep just before your elbows are completely straight. 

Minimal muscle tension at the top of each rep 

Muscle tension decreases as your forearms approach the vertical position during barbell preacher curls. In essence, this means that only the bottom half of each rep is effective. While this is not a significant drawback for hypertrophy, it could be a disadvantage if you are training for functional strength. 

Equipment requirements 

At the very least, you’ll need an adjustable exercise bench to do preacher curls. Ideally, you should have a preacher curl bench. If neither is available, you won’t be able to do this exercise. However, most gyms have what you need, and there are several alternatives you can do to preacher curls, which are detailed below. 

Preacher Curl Variations

Barbell preacher curls are an excellent exercise. However, you don’t have to do them all the time. In fact, there are several variations you can use to keep your workouts fresh, interesting, and productive. These include: 

Standing preacher curl on an inclined bench

You don’t need a preacher curl bench to do preacher curls. Although, being able to sit down or use a machine is nice. But you can stand behind a bench that is set at a high incline and get the same benefits. Just bend your knees a little and place your armpit over the top of the bench, extend your arm against it, then, curl and stop a little short to again, keep the tension on the biceps. 

This is best done by using a dumbbell and doing one arm at a time due to the width of a standard bench. Although, you could use a fixed barbell and just keep your elbows close together. 

Dumbbell preacher curl

Dumbbells should always be a part of your training regardless of the muscles being trained. You have more overall freedom with grip and movement, not to mention, you can identify and correct a weak side using dumbbells. Use dumbbells in conjunction with a preacher curl bench for best results. 

Read more: Dumbbell Preacher Curl

Hammer preacher curls 

This preacher curl variation hits your brachialis and brachioradialis muscles a little more than your biceps. That’s not to say your biceps aren’t working – they’re just not taking center stage. This exercise is ideal for targeting the lower part of your upper arms and your forearms. Some exercisers also find it easier on their elbows than conventional preacher curls. So, try it – you might like it! 

Cable or machine preacher curl

The real advantage of using cables or a machine is that you never have to worry about there not being tension on the biceps at the top of the curl. That’s why many opt for this variation. Not to mention, there are many different machines and cable attachments that you can use which is also an advantage. 

Preacher Curl Alternatives 

Not a fan of preacher curls? No access to the equipment you need? No problem! Here are a couple of viable alternatives for you to try. 

Supine cable curls 

Are you a habitual curl cheater? Do you find it impossible to avoid using your legs and back when you should be training your biceps? If so, this is the exercise for you. Without resorting to preacher curls, you can use this exercise to make your biceps workout all but cheat-proof. Plus, using a cable machine means tension on your biceps is more or less constant. Keep your upper arms close to your sides for best results. 

Dumbbell concentration curls 

Like preacher curls, concentration curls help isolate your biceps and stop you from using momentum to lift the weight. Done seated, they’re also very easy on your lower back. However, there is more tension on your biceps at the top of each rep, so they affect your muscles somewhat differently than preacher curls. As such, concentration curls are an excellent addition to your biceps workout. 

Bayesian cable curls 

I’m not sure who this “Bayesian” guy was, but he invented an excellent biceps exercise! With this curl, each rep starts in a stretched position, which, as you know, is effective for maximizing hypertrophy. I really like Bayesian curls and have found them to be an excellent arm builder. You can do them unilaterally (one-armed) or bilaterally (two-armed) as preferred. You can also do this exercise with a resistance band anchored behind you. 

How Program Barbell Preacher Curls 

Here are a few effective ways to include the barbell preacher curl. 

With your other biceps exercise

A good biceps routine includes a few different biceps exercises to really hammer all of the muscle fibers. Now, a curl is generally a curl. But we recommend at least one compound movement like the standing barbell or dumbbell curl and an isolation exercise to ensure you’re maximizing muscle contractions and mind/muscle connection. 

Not to mention, because the preacher curl involves placing your arms in front of your body, you also activate the biceps more at the shoulder joint as well. The barbell preacher curl fits this role well along with your other exercises.

As a superset

Supersets involve doing two exercises back to back. You can pair the barbell preacher curl with a different biceps exercise or with a triceps exercise, or another muscle group that you’re training.

To work your brachialis and brachioradialis muscles

Doing a hammer and reverse curl variation is the best way to nail the brachialis and brachioradialis. Change up your hand position to a neutral or pronated (overhand) grip to maximize the activation of these muscles that contribute to your arm size and strength. 

Wrapping Up 

The barbell preacher curl is a classic biceps exercise. Pinning your upper arms against an inclined bench means you cannot use your legs or back to raise the weight. As such, it’s an excellent way to isolate your biceps. 

In addition, barbell preacher curls stress your biceps in their most lengthened position. This is arguably one of the best ways to maximize hypertrophy. As such, preacher curls are one of the most effective building exercises around. 

Not a fan? No access to a preacher curl bench? No worries! There are several variations and alternatives you can use to build the arms of your dreams. Machine preacher curls and Bayesian curls are just two possible choices. 

References: 

1. Warneke K, Lohmann LH, Lima CD, Hollander K, Konrad A, Zech A, Nakamura M, Wirth K, Keiner M, Behm DG. Physiology of Stretch-Mediated Hypertrophy and Strength Increases: A Narrative Review. Sports Med. 2023 Nov;53(11):2055-2075. doi: 10.1007/s40279-023-01898-x. Epub 2023 Aug 9. PMID: 37556026; PMCID: PMC10587333.
2. Kassiano W, Costa B, Kunevaliki G, Soares D, Zacarias G, Manske I, Takaki Y, Ruggiero MF, Stavinski N, Francsuel J, Tricoli I, Carneiro MAS, Cyrino ES. Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths. J Strength Cond Res. 2023 Sep 1;37(9):1746-1753. doi: 10.1519/JSC.0000000000004460. Epub 2023 Apr 3. PMID: 37015016.
3. Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010 Oct;24(10):2857-72. doi: 10.1519/JSC.0b013e3181e840f3. PMID: 20847704.

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