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Barbell Preacher Curl

Exercise / Biceps

Barbell Preacher Curl overview

The Barbell Preacher Curl is a targeted bicep exercise performed on a preacher bench, designed to isolate and emphasize the contraction of the biceps. This exercise provides stability and helps prevent cheating during the movement, promoting strict form. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Barbell Preacher Curl in your arm training routine.

The Barbell Preacher Curl primarily targets the biceps.

Barbell Preacher Curl – how to perform

  • Step 1: Set up a preacher bench and adjust it to a comfortable height.
  • Step 2: Sit on the preacher bench with your chest and upper arms resting against the pad.
  • Step 3: Grip a barbell with an underhand grip, hands placed slightly wider than shoulder-width apart.
  • Step 4: Allow the barbell to hang at arm’s length over the edge of the preacher bench.
  • Step 5: Inhale and curl the barbell toward your shoulders, emphasizing the contraction of the biceps.
  • Step 6: Keep your upper arms stationary and elbows close to your torso throughout the movement.
  • Step 7: Hold the contracted position for a brief moment, feeling the engagement in the biceps.
  • Step 8: Exhale and lower the barbell back to the starting position, fully extending your arms.

 

Perform each repetition with controlled movements, focusing on the contraction of the biceps.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Maintain a stable seated position with your chest and upper arms against the preacher bench.
  • Keep your upper arms stationary to isolate the biceps.
  • Control the descent and ascent of the barbell to maximize muscle engagement.
  • Use a weight that challenges you while allowing for proper form.

Variations

  1. EZ Bar Preacher Curl: Utilize an EZ bar for a different grip and reduced wrist strain.
  2. Dumbbell Preacher Curl: Perform the exercise with dumbbells for unilateral arm engagement.
  3. Machine Preacher Curl: Utilize a preacher curl machine for added stability.
  4. Seated Barbell Preacher Curl: Perform the exercise while seated for a variation in body positioning.

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