Preacher Curl

Muscles worked by the Preacher Curl

Primary

BicepsBiceps Brachii

Secondary

Brachialis

Also called: bicep, biceps brachii, biceps muscle, guns.

Equipment

EZ Curl Bar

Also called: ez bar, ez curl bar, curl bar, w-bar, cambered bar, zig-zag bar.

How to do the Preacher Curl

1. Sit at a preacher bench with your upper arms resting on the pad.
2. Hold an EZ-bar with an underhand grip.
3. Curl the bar up toward your shoulders.
4. Lower with control until arms are nearly straight.
5. Repeat.

Form tips

• Avoid bouncing at the bottom to protect the biceps tendon.
• Keep your wrists neutral rather than letting them bend back.
• Don't shrug your shoulders as the bar rises.

At a glance

Preacher Curl in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Curl
• Cable Curl
• Cable Hammer Curl
• Cheat Curl
• Concentration Curl
• Cross Body Hammer Curl
• Dumbbell Bicep Curl
• Dumbbell Hammer Curl

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "preacher-curl",
  "name_en": "Preacher Curl",
  "name_de": "Preacher Curl",
  "name_es": "Curl en Banco Scott",
  "description_en": "A curl variation using a preacher bench to isolate the biceps.",
  "description_de": "Eine Curl-Variante am Preacher-Pult zur Isolation des Bizeps.",
  "description_es": "Una variación del curl que usa un banco Scott para aislar el bíceps.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "ez_bar",
  "body_part": "upper_arms",
  "primary_muscles": [
    "biceps_brachii"
  ],
  "secondary_muscles": [
    "brachialis"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "arm_day",
    "knee_safe",
    "shoulder_safe",
    "no_axial_load",
    "lower_back_safe",
    "requires_bench"
  ],
  "variation_group": "bicep-curl",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Sit at a preacher bench with your upper arms resting on the pad.",
    "Hold an EZ-bar with an underhand grip.",
    "Curl the bar up toward your shoulders.",
    "Lower with control until arms are nearly straight.",
    "Repeat."
  ],
  "instructions_de": [
    "Setze dich ans Preacher-Pult und lege deine Oberarme auf das Polster.",
    "Halte eine SZ-Stange im Unterhandgriff.",
    "Curle die Stange in Richtung Schultern.",
    "Senke sie kontrolliert, bis die Arme fast gestreckt sind.",
    "Wiederhole."
  ],
  "instructions_es": [
    "Siéntate en el banco Scott con los brazos apoyados en el pad.",
    "Sostén una barra Z con agarre supinado.",
    "Sube la barra hacia los hombros.",
    "Baja con control hasta que los brazos queden casi extendidos.",
    "Repite."
  ],
  "tips_en": [
    "Avoid bouncing at the bottom to protect the biceps tendon.",
    "Keep your wrists neutral rather than letting them bend back.",
    "Don't shrug your shoulders as the bar rises."
  ],
  "tips_de": [
    "Lass die Ellbogen beim Curlen nicht vom Polster abheben.",
    "Vermeide ruckartiges Durchstrecken am tiefsten Punkt der Bewegung.",
    "Halte die Handgelenke stabil in Verlängerung der Unterarme."
  ],
  "tips_es": [
    "Evita los rebotes en la parte baja del recorrido.",
    "Mantén las muñecas neutras sobre la barra EZ.",
    "Sube la barra sin impulso de hombros ni espalda."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/preacher-curl-start.webp",
      "peak": "images/flat/preacher-curl-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "preacher-curl");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.