Barbell Preacher Curl
Elbow flexion, barbell, biceps
The barbell preacher curl curls a bar with the upper arms resting on a slanted pad. The pad keeps the body and shoulders out of the lift, so the biceps do the work. It suits anyone who wants a strict curl for stronger biceps.
Setting up
- Sit at a preacher bench and adjust the seat so the armpits rest near the top of the pad.
- Lay the backs of the upper arms flat on the pad.
- Hold the barbell with an underhand grip, hands about shoulder width apart.
- Start with a lighter bar than for a standing curl.
How to do a barbell preacher curl
- Curl the bar up toward the shoulders by bending the elbows.
- Keep the upper arms flat on the pad.
- Squeeze the biceps for a moment at the top.
- Lower the bar slowly until the arms are nearly straight.
- Start the next rep without resting at the bottom.
Breathing. Breathe out as you curl up and breathe in as you lower.
Muscles worked
- Mainly
- Biceps
- Also
- Forearms
Common mistakes
- Lifting the elbows off the pad. Then the shoulders help, so keep the upper arms pressed into the pad.
- Dropping the bar fast at the bottom. The bottom is where the biceps are longest, so lower slowly and stop just short of straight.
- Leaning back to lift the weight. Body movement takes the work from the arms, so pick a lighter bar and stay still.
Easier and harder
- Easier
- Machine Preacher Curl
- Harder
- Barbell Spider Curl
Guide
Guide
Guide