Barbell Lying Preacher Curl
Description
The barbell lying preacher curl, often called the spider curl, has you lie face down on an incline bench with arms hanging straight down to perform curls. The chest support eliminates body english and the hanging arm position keeps tension on the biceps through the entire range. It is one of the most strict bicep variations.
Muscle Group
Equipment Required
Barbell Lying Preacher Curl Instructions
- Set an incline bench to about 45 degrees.
- Lie face down on the bench with your chest supported and arms hanging over the top.
- Hold a barbell with an underhand grip, arms fully extended toward the floor.
- Pin your upper arms in place against the bench.
- Brace your core and keep your chest pressed to the bench.
- Curl the bar up by bending only at the elbows.
- Squeeze the biceps hard at the top of the curl.
- Lower the bar back down with control to full extension.
Barbell Lying Preacher Curl Form & Visual
Barbell Lying Preacher Curl Benefits
- Eliminates body english and cheating
- Constant tension through the full range
- Strict bicep isolation
- Useful for breaking through bicep plateaus
- Strong peak contraction at the top
- Pairs well with preacher curls in the same workout
Barbell Lying Preacher Curl Muscles Worked
- Biceps brachii
- Brachialis
- Brachioradialis
Barbell Lying Preacher Curl Variations & Alternatives
- Preacher Curl
- Spider Curl
- Barbell Curl
- Concentration Curl
