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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Biceps

Preacher Curl

BarbellIsolationEasy to learn
Front
Back
Primary Secondary

Works

Biceps

Also forearms

You need

EZ bar, Bench

Preacher curl setup →EZ curl bar setup →
How to do itPicture · 3 steps
Arm pad
  1. 1Armpits snug over the pad
  2. 2Lower until arms are almost straight
  3. 3Don’t lift your elbows off the pad

Most common mistake

Bouncing out of the bottom, which strains the elbow.

Watch a demo
A
For biceps
#6 of 19
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Research
79
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 79
Target tension · 35%5/5
Loaded stretch · 25%4/5
Progression · 20%4/5
Low cost · 20%3/5

Big stretch, but bouncing out of the bottom is where elbows get tweaked.

How scores work

Machine taken? Swap to

  • SBayesian Cable CurlCable
  • SMachine Preacher CurlMachine
  • SIncline Dumbbell CurlDumbbell
  • AEZ-Bar CurlBarbell

Takes

None yet
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