Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
    None
Target Muscle Group

Biceps

Biceps Muscle Anatomy Diagram

Barbell Preacher Curl Instructions

  1. The barbell preacher curl is a great exercise to isolate the biceps. Adjust the seat on the preacher bench so that your upper arms sit comfortably on the padding when seated.
  2. Load the desired weight on the barbell.
  3. Sit on the preacher bench and grip the barbell with your hands shoulder width apart using an underhand (palms facing up) grip.
  4. Keeping your back straight and eyes facing forwards, take the weight off the rack so you're supporting it with your arms slightly bent. This is the starting position.
  5. Slowly raise the weight until your forearms are at a right angle to the floor.
  6. Squeeze the bicep at the top of the movement, and then slowly lower it back to the starting position.
  7. Repeat for desired reps.

​Preacher Curl Tips:

  1. Don't pause when you lift the weight up, but pause at the bottom instead. Pausing at the top of the movement allows your biceps to have a quick rest.
  2. Keep the motion slow and controlled throughout the set.
  3. Always use a full range of motion to get the most out of this exercise.
7 Comments
Prabhat dungdung
Posted on: Fri, 06/07/2013 - 03:43

Thanks sir

Ellis
Posted on: Fri, 10/12/2012 - 09:08

Bennet use a bench inclined

bennett
Posted on: Sun, 06/24/2012 - 01:09

i dont have the machine for it is there anything else i can use thanks

Braden
Posted on: Fri, 05/04/2012 - 14:52

Hey I was wondering if I could use a different type of bar for these excercises that use the barbell. One that allows my palm to face each other. The reason why I wish to do this is because I find when my malms face up I get a bad pain (just while doing it) around the middle-upper forearm area. With my palms facing inwards this pain is eleminated.

Will this give the same results? or what should I do?

jimmaxx
Posted on: Thu, 05/10/2012 - 12:45

No

David
Posted on: Sat, 08/25/2012 - 02:09

You can try it with an EZ-Curl bar. It may not have you hand facing each other completely but it should help a bit.

Lance james
Posted on: Mon, 04/23/2018 - 17:45

U can use a curved barbell bar looks like a w shape .. that way if you go to the outer side youre hands will face inwards. Forgot what the bars called now lol . . I have broken both my wrists and it works fine with me . With any workout go from light weight to heavy with less reps the heavier you are going in a pyramid sort of thing . Say 20k 10 to 12 reps then if you move we8ght to say 25 k do like 3 sets of 6 to 8 reps so on so forth . Do them slowly squeeze at the top of each curl and slow to the bottom for the eccentric part of the exercise

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