Video Demonstration

The Standing Preacher Curl will help you develop biceps anyone would want.

This training gets classified under the pulling force category.

You should include it on arm training days if you have one.

If you do not use an arms training day, Add it at the end of your back training day.

This article will cover how you do this exercise. We will include video and image examples. Also a step by step description explaining how to perform it.

Its difficulty rating, equipment required, muscles worked and the benefits of including it into your training routine.

The Standing Preacher Curl is an isolation exercise that mainly focuses on your biceps.

Standing Preacher Curl How to Guide: Barbell, EZ-Bar

Image Example

man showing how to do the Suitcase Deadlift

Step by Step Description

Step 1: Grab an EZ-Curl bar with an underhand grip the palms of your hand facing forwards.

Step 2: Move towards the preacher bench and place the back of your upper arms onto it. Move, so your chest is touching the bench.

Step 3: Have your elbows bend by 90 degrees with the weight in line with the shoulders. You are now in the starting position.

Step 4: Breathe in and slowly lower the bar fully extending your arms.

Step 5: Exhale and curl the weight up with your biceps until they get fully contracted, and the bar is at shoulder height. Hold this position for one to two seconds while squeezing your biceps.

You have now completed one repetition.

Standing Preacher Curl How to Guide: Dumbbell

woman showing how to do single arm standing preacher curl

If you choose to use a dumbbell you can perform this exercise with one arm at a time.

You can perform the traditional curl or hammer curl when using dumbbells.

You will still do the exercise as outlined above.

For the traditional version, you hold the weight with your palm facing towards you.

showing how to hold a dumbbell in palms up position Dumbbell standing preacher curl

To do hammer curls rotate your wrist by 90 degrees.

single arm hammer curl hand position example how to do a single arm standing hammer preacher curl

Difficulty Level

Preacher curls are rated at a beginners difficulty level. This is because of its simple movement pattern.

Being simple makes the chance of receiving an injury small.

Equipment Required

To do this exercise, There are a couple of different pieces of equipment you need.

Regardless of what version you choose to use you need a preacher bench.

The other piece of equipment required is either a barbell, EZ-bar or dumbbell.

Muscles Worked

The Primary muscle that gets worked by Standing Preacher Curls is your brachialis muscle. The location of this muscle is in your lower bicep. These muscles are primarily used for flexion of your elbow joint.

The secondary muscles involved are your biceps brachii (located above the brachialis) and brachioradialis (located in the forearm).

This lift also uses the wrist flexors. These work as stabilizers when you are performing the exercise.

Stabilizers are muscles that contract, but otherwise, have no movement when you are performing the exercise.


Cheating on curls is very common when you start lifting heavy. Your elbow will rise or dip as you are performing a curl movement.

When your elbow does this, it causes your shoulders or back muscles to help you move the weight.

By using a preacher bench to place your elbow on, you are ensuring the weight is moved by your biceps only.

  • Training Tips

  • Your body should be in a position where the armpit rests near the top of the pad.
  • Do not allow your elbow to raise off of the pad.
  • Keep your elbows in line with your body.
  • Alternate Exercises

  • Alternating Hammer Curls
  • Overhand-Grip Preacher Curl
  • Seated Preacher Curls

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Alternating Hammer Curls
The Bent over Barbell Row
Bent Over Two Arm Long Bar Row


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