Barbell Preacher Curl
Description
The barbell preacher curl is a bicep curl performed with the upper arms braced against an angled preacher bench pad while curling a barbell. The fixed arm position eliminates body english and isolates the biceps brachii completely. It is one of the most effective and time-tested exercises for building bicep size with strict form.
Muscle Group
Equipment Required
Barbell Preacher Curl Instructions
- Adjust the preacher bench so the top of the pad sits comfortably under your armpits when seated.
- Sit on the bench with your chest against the pad and both upper arms draped fully along the angled side.
- Have a partner hand you the barbell, or pick it up before sitting down. Use an underhand (supinated) grip, hands shoulder-width apart.
- Start with the barbell at the top position and arms fully extended downward along the pad. Brace your core.
- Lower the barbell under control over two to three seconds until your arms are nearly fully extended. Stop just before your elbows lock out.
- Curl the barbell back up by bending only at the elbows. Keep your upper arms pressed firmly against the pad.
- Continue until your forearms are roughly vertical. Squeeze your biceps hard at the top.
- Repeat for the desired number of reps. Use an EZ bar instead if a straight barbell bothers your wrists.
Barbell Preacher Curl Form & Visual
Barbell Preacher Curl Benefits
- Isolates the biceps brachii almost entirely
- Eliminates body english — strict form is forced by the bench
- Allows heavier loading than dumbbell preacher curls
- Builds bicep strength at the bottom (lengthened) position
- Excellent for high-rep bicep finishing work
- Trains both arms simultaneously for equal effort
Barbell Preacher Curl Muscles Worked
- Biceps brachii (long and short heads)
- Brachialis
- Brachioradialis
- Forearm flexors
Barbell Preacher Curl Variations & Alternatives
- EZ-Bar Preacher Curl
- Dumbbell Preacher Curl
- Cable Preacher Curl
- Lever Preacher Curl (Machine)
- Barbell Reverse Preacher Curl
- Close-Grip Barbell Preacher Curl
- Wide-Grip Barbell Preacher Curl
- Pause Barbell Preacher Curl (2-sec hold at bottom)
