Preacher Curl

Move · Resistance Training · Movement, Typed Supps

The pad puts the hardest part of the curl at the bottom, which is the opposite of a standing curl.

Stage by stage

Set-up (Humerus fixed on the pad): The shoulder is held in flexion and the elbow is free to extend fully, so the biceps is long at one end and short at the other.
During the set (Peak torque at the bottom): The moment arm is longest with the forearm near horizontal, making the stretched position the hardest part of the rep.
Immediately after (Tendon load in extension): Full elbow extension under load places high tensile stress on the distal biceps tendon, which is why the reversal should be controlled.
Weeks later (Growth at long lengths): Loading in the stretched position is at least as effective as short-length work for hypertrophy, though the evidence base remains modest.

Muscles trained

Primary: biceps
Secondary: forearms

Intensity

3.5 METs (Resistance (weight) training, multiple exercises, 8-15 repetitions at varied resistance).

Time to effect

Weeks: The deep stretch at the bottom often brings more soreness early on than a standing curl does, even at lighter loads.
Months: Noticeable growth in the lower portion of the biceps, the part that gives the muscle its full look rather than just its peak.

Related supplements

Creatine Monohydrate

Common myth

"Preacher curls are easier on the elbow than standing curls." In reality: The fixed arm position removes swing, but it also removes your ability to unload tension at the bottom - the biceps tendon is under real stress at full elbow extension with weight in hand. For lifters with elbow sensitivity, preacher curls can be more provocative than standing curls, not less; range of motion and load matter more than the bench itself.

In the glossary

Hypertrophy