The barbell preacher curl is an isolation exercise that targets the bicep by using a preacher bench to stabilize the upper arms, minimizing shoulder movement and maximizing bicep engagement. It is performed with a barbell and is effective for building bicep strength and size.
Also Works
Forearms
How to Perform
1
Sit on a preacher bench with your upper arms resting on the pad and your chest against the support.
2
Grasp the barbell with an underhand grip, slightly wider than shoulder-width apart.
3
Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
4
Pause for a moment at the top, squeezing your biceps.
5
Inhale and slowly lower the barbell back down to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Press the back of your upper arms firmly into the pad for the entire set; if they lift off, you're using momentum.
•Lower the bar until your arms are nearly fully extended (about 95%) to get the full stretch, but don't hyperextend the elbows.
•Use a slow, controlled eccentric (3-4 seconds) because the stretched position under load is where bicep growth is stimulated most.
Common Mistakes
•Lifting the elbows off the pad at the bottom to swing the weight up, which eliminates the isolation benefit.
•Fully locking out the elbows at the bottom, which puts dangerous stress on the bicep tendon in the stretched position.
•Leaning back off the pad to cheat the bar up on the last few reps.