Preacher curls is an isolation exercise. It can be performed using a barbell, an e-z bar, or with dumbbells. Because it is an isolation exercise with very strict movement, you will not be able to use as much weight compared to standing barbell curls.
Preacher Curl Technique & Execution
Position yourself on a preacher bench with your chest braced against the preacher bench
Extend your arms over the bench, holding a barbell
Curl the weight all the way up and then lower it back down to full extension
Give a good contraction at the peak of the movement
For variation, try performing preacher bench curls using a reverse grip. See reverse barbell curls.
Biceps Exercise - Preacher Dumbbell Curl
This is an isolation exercise with very strict movement. Depending on the equipement available at your gym, you can do this either on a seated or a standing preacher bench. With this isolation exercise, the movement is very strict, and there is no room to cheat, so use a slightly lighter weight, and perform the reps with proper form.
Preacher Dumbbell Curl Technique & Execution
Position your chest against the preacher bench - either standing or seated depending on the preacher bench you're using
Grasp a dumbbell with one arm extending over the preacher bench
Keeping your body steady, curl the dumbbell all the way up, and then lower back to starting position
An alternative to doing preacher curls and preacher dumbbell curls is to put the preacher bench by a cable machine. You can then perform these same exercises using the cable machine instead.
