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