Description

The barbell preacher curl is a biceps isolation exercise that targets the brachialis and the brachioradialis muscles.

Starting Position

Sit on the preacher bench with your chest against the pad, grip the barbell with an underhand grip slightly wider than shoulder-width, and let your arms hang straight down.

Technical Execution

Slowly curl the barbell upwards towards your shoulders while keeping your upper arms stationary. Squeeze your biceps at the top of the movement, then lower the weight back down with control.

Range of Motion

Ensure a full range of motion by fully extending your arms at the bottom of the movement and achieving a peak contraction at the top.

Variations

Variations include using an EZ barbell, performing the exercise with dumbbells, or using different grip widths to target the biceps from various angles.

Common Mistakes

Common mistakes include using momentum to lift the weight instead of controlled movements, improper wrist positioning, and not fully extending the arms at the bottom of the movement.

Practical Advice

Focus on the mind-muscle connection, maintain proper form throughout the exercise, and control the weight both on the way up and down.

Additional Notes

Ensure the preacher bench is set up at the correct height to avoid strain on the elbows and wrists.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

biceps

Secondary Muscles