Barbell Preacher Curl

This isolation exercise targets the biceps brachii and brachialis by fixing the upper arms on a preacher bench, minimizing momentum and maximizing tension.

How to do it

1. Sit on a preacher bench with your chest against the pad, gripping a barbell with an underhand, shoulder-width grip.
2. Position your upper arms firmly against the pad, ensuring your elbows are slightly bent at the start.
3. Curl the barbell upwards by contracting your biceps, keeping your upper arms stationary on the pad.
4. Squeeze your biceps at the top of the movement, focusing on peak contraction.
5. Slowly lower the barbell back to the starting position, controlling the eccentric phase.
6. Lower until your arms are almost fully extended to get a full stretch in the biceps.

Tips

• Maintain constant tension on the biceps throughout the entire range of motion.
• Avoid lifting your elbows off the pad; this indicates you're using too much weight or momentum.
• Lower the bar slowly and under control; the stretched bottom position is where the elbows are most exposed.
• Keep your wrists straight and aligned with your forearms to prevent strain.

Muscles

Primary: Biceps

Secondary: Brachialis