Preacher Curl
The preacher bench for clean, cheat-free biceps isolation. It works mainly the biceps, with help from the forearm flexors.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Preacher Curl
- Sit at the preacher bench with your upper arms flat on the pad and armpits at its top edge; take the bar with an underhand grip.
- Curl the bar up until the forearms are just short of vertical, keeping the upper arms glued to the pad.
- Lower with control over 2–3 seconds all the way to almost straight arms; the stretched bottom is where this exercise works best.
- Don't bounce out of the bottom and don't let the elbows lift off the pad.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Biceps | Biceps brachii |
| Secondary | Forearm flexors | Flexores antebrachii |
Muscle data from StrengthLog.
Why do it
- Biceps with no swinging at all
- Loads the bottom of the range hardest
- Shapes the lower biceps toward the elbow
How Flawless ranks Preacher Curl
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Preacher Curl by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Preacher Curl work?
It works mainly the biceps, with help from the forearm flexors.
How do you do Preacher Curl?
Sit at the preacher bench with your upper arms flat on the pad and armpits at its top edge; take the bar with an underhand grip. Curl the bar up until the forearms are just short of vertical, keeping the upper arms glued to the pad. Lower with control over 2–3 seconds all the way to almost straight arms; the stretched bottom is where this exercise works best. Don't bounce out of the bottom and don't let the elbows lift off the pad.
How does Flawless rank Preacher Curl?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
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