Preacher Curl

March 30, 2018 2 min read

Ever wonder to yourself 'How do I do curls in my home gym?' or ' How can I get some new movements into my workout at home?' Well, you have come to the right place. Here at PRx Performance, we have created the Home Gym Hacks series to help you get the most out of your home gym, and make sure you never feel limited because of it! Our Home Gym Hacks series is a bunch of tried and true tips and tricks for you to get the most out of your home gym!

Feel free to check out our YouTube Channel and watch our Home Gym Hacks--we try to put a new episode out every week!

Here is a video demonstration.

Needed Equipment:

  • Office chair
  • Bench/stool
  • Weight to curl
preacher-curl-office-chair curl-bench-with-weight preacher-curl-improvised-at-home


Let's get to it! The most important thing to keep in mind is that improvisation and ingenuity are the keys to doing new workout motions at home. The idea behind this Home Gym Hack is that most people don't have a preacher curl bench laying around and ready to use, so instead we improvise. The basic idea for a preacher curl is to support the elbows in order to target the biceps. The best way to do a preacher curl without a preacher curl bench is to get an office chair or some type of pad that's going to be able to support your underarms so you are able to dig your elbows in a little bit.

Once you have found a suitable pad to use as an underarm support, the next step is to place your bench or stool behind it and grab your bar or whatever it is you're curling. It doesn't matter if they are 12oz curls or 50lb curls, this should work with almost any amount of weight.

You have your weight? Good. Now sit on your bench or stool, rest your triceps on the pad, be sure to keep your elbows tight, and start curling those bad boys!

As a side note, for those athletes who are taller, it may be beneficial to have a shorter stool. For those shorter athletes, vice-versa, taller stools will help you get the right angle to work with. Stacking some towels can help give you a small boost if you can't find a tall enough seat.

If you have any questions or recommendations please comment and let us know! We would love to help you figure out how to add new movements into your home workouts.



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