- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBarbell
- Force TypePull
- Experience LevelBeginner
- Secondary Muscles
Target Muscle Group
Barbell Preacher Curl Instructions
- The barbell preacher curl is a great exercise to isolate the biceps. Adjust the seat on the preacher bench so that your upper arms sit comfortably on the padding when seated.
- Load the desired weight on the barbell.
- Sit on the preacher bench and grip the barbell with your hands shoulder width apart using an underhand (palms facing up) grip.
- Keeping your back straight and eyes facing forwards, take the weight off the rack so you're supporting it with your arms slightly bent. This is the starting position.
- Slowly raise the weight until your forearms are at a right angle to the floor.
- Squeeze the bicep at the top of the movement, and then slowly lower it back to the starting position.
- Repeat for desired reps.
Preacher Curl Tips:
- Don't pause when you lift the weight up, but pause at the bottom instead. Pausing at the top of the movement allows your biceps to have a quick rest.
- Keep the motion slow and controlled throughout the set.
- Always use a full range of motion to get the most out of this exercise.
Bennet use a bench inclined
i dont have the machine for it is there anything else i can use thanks
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?
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.
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