The preacher curl bench has been a staple in gyms since the golden era of bodybuilding, and for good reason. Larry Scott—the first Mr. Olympia—built his legendary arms largely with preacher curls, and the exercise is sometimes called the "Scott curl" in his honor.
If you want to isolate your biceps and build that peak everyone's chasing, the preacher bench deserves a spot in your routine.
What Makes the Preacher Bench Special
The preacher bench is essentially an angled pad that supports your upper arms while you curl. This simple design creates several advantages over standing curls:
True isolation: With your arms braced against the pad, you can't cheat. No swinging, no momentum, no front delt assistance. Your biceps have to do all the work.
Enhanced mind-muscle connection: Because cheating is impossible, you can focus entirely on feeling your biceps contract. This improved awareness often leads to better muscle recruitment.
Emphasis on the short head: The arm-forward position (shoulder flexion) places more emphasis on the short (inner) head of the biceps. This contributes to bicep thickness and width when viewed from the front.
Stretch under load: The angle of the bench means your biceps experience maximum tension in the stretched position at the bottom of the movement. This stretched-position loading may be particularly effective for muscle growth.
How to Set Up Properly
Good setup prevents injury and maximizes results:
Bench height: When seated (or standing, depending on bench design), the top of the pad should be right at your armpit level. This allows full range of motion without your shoulders getting involved.
Arm placement: Your entire upper arm—from armpit to elbow—should rest flat against the pad. No gaps, no hovering. Your triceps should be pressed firmly into the padding.
Chest contact: Press your chest against the back of the pad (if the bench has one). This prevents you from leaning back as you fatigue.
Feet position: Plant your feet firmly. You need a stable base to exert maximum force. Some people prefer to stand behind the bench rather than sit—experiment to see what feels strongest for you.
Dumbbell vs. Barbell vs. EZ Bar
You can use different implements on the preacher bench, each with trade-offs:
Dumbbells: Allow each arm to work independently, which is great for fixing strength imbalances. You can also rotate your wrists during the movement (supination) for extra bicep activation. Downside: harder to progressively overload in small increments.
Straight barbell: Allows you to lift the most weight. However, the fixed grip position can stress the wrists and elbows for some people, especially with heavier loads.
EZ curl bar: The angled grip reduces wrist strain while still allowing heavier loading than dumbbells. This is the most popular choice for preacher curls and what I'd recommend for most people.
Cables: If your gym has a cable preacher setup, this provides constant tension throughout the movement. Excellent for burnout sets and maintaining tension at the top.
Proper Execution Step-by-Step
Starting position: Arms extended with a slight bend (never fully locked). Grip your implement of choice with an underhand (supinated) grip, hands about shoulder-width apart for bars.
The curl: Without moving your upper arms, curl the weight up by contracting your biceps. Focus on driving your pinkies toward your shoulders. Don't pull with your hands—let your biceps do the work.
Top position: Curl until your forearms are roughly perpendicular to the floor or slightly past. Squeeze hard for a one-count. You should feel an intense contraction in your biceps.
The negative: Lower the weight slowly—3 seconds minimum. This eccentric portion is crucial for muscle growth. Don't let gravity do the work; resist it.
Bottom position: Feel a stretch in your biceps but don't hyperextend your elbows. Pause briefly, then begin the next rep without bouncing.
Avoiding Common Mistakes
Ego lifting: The preacher bench brutally exposes weaknesses. A weight you can curl standing might be impossible here. Start with 50-60% of your standing curl weight and adjust from there.
Cutting depth: Partial reps cheat you out of the most valuable part of the exercise—the stretch at the bottom. Go all the way down (while maintaining slight elbow bend).
Elbow flare: Keep your elbows pointed down throughout the movement. If they start flaring out to the sides, the weight is too heavy.
Raising off the pad: Your upper arms must stay glued to the pad. The moment they lift, your anterior deltoids take over. If this happens, reduce the weight.
Wrist breakdown: Keep your wrists neutral or slightly flexed. Don't let them extend backward under load—this stresses the joint and reduces bicep activation.
Programming Recommendations
Sets and reps: 3-4 sets of 8-12 reps is the sweet spot for most people. The preacher bench lends itself to moderate rep ranges with controlled tempo.
Tempo: Try 2 seconds up, 1 second squeeze, 3 seconds down. That's 6 seconds per rep, making a set of 10 last about a minute. This time under tension drives growth.
Frequency: Once or twice per week is plenty. Remember, your biceps also work during rows, pulldowns, and other pulling movements.
Workout placement: Do preacher curls after compound back exercises. Your biceps should be fresh enough to work hard but pre-fatigued enough that isolation work finishes them off effectively.
Building Your Preacher Curl Over Time
Progressive overload applies here like everywhere else. When you can hit the top of your rep range for all sets with good form, add 2.5-5 pounds next session.
Also consider progression through tempo manipulation. Before adding weight, try slowing down the eccentric to 4-5 seconds. This increases difficulty without increasing load—useful when small weight jumps aren't available.
The Bottom Line
The preacher curl bench is one of the most effective tools for building biceps, period. It forces honest work, eliminates cheating, and creates an intense stimulus for muscle growth.
Use it consistently with good form, progressively add weight over time, and your biceps will respond.