Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Biceps Muscle Anatomy Diagram

Barbell Preacher Curl Overview

The preacher curl is an exercise used to isolate the biceps.

The angle used when performing preacher curl variations allows for a more focused concentric portion of the curl. This is especially helpful when trying to build bicep peaks and promote a pump in the biceps.

The preacher curl is an isolation movement that is best used toward the end of your workouts if your goal is building a more aesthetic physique.

Barbell Preacher Curl Instructions

  1. Load the desired weight on the barbell, and sit in an upright position with your chest flat against the preacher bench.
  2. Keep your upper arm pressed into the pad and use a supinated grip (palms facing up).
  3. Extend your arms until your biceps are fully lengthened. This is the starting position.
  4. Take a deep breath and curl the weight by bending at the elbows until the bar is at shoulder height. 
  5. Squeeze the biceps at the top of the movement and slowly lower the bar back to the starting position.
  6. Repeat for the desired number of repetitions.

Barbell Preacher Curl Tips

  • Keep the motion slow and controlled throughout the set.
  • Always use a full range of motion to get the most out of this exercise.
Prabhat dungdung
Posted on: Fri, 06/07/2013 - 03:43

Thanks sir

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

Bennet use a bench inclined

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

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

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?

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


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