Preacher Curl
Hover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
BicepsPrimary · 100%
Equipment
Preacher BenchEZ Curl Bar
How to log the weight
Total bar weight
Log the total bar weight including the bar itself — an Olympic bar is 20 kg empty.
Recovery window
~54h for the primary movers
Biceps~54h
Programming notes
Preacher Curl loads the biceps almost exclusively. Give the primary movers roughly 54 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.