Barbell Preacher Curl

Muscles worked

Setup

1. Adjust the seat height so that your armpits rest comfortably against the top of the slanted pad.
2. Sit down and grasp the barbell with an underhand (supinated) grip, hands spaced shoulder-width apart.
3. Plant your feet firmly on the floor and rest the back of your upper arms flat against the pad.

How to do it

1. Inhale as you slowly lower the barbell until your arms are nearly fully extended, feeling a deep stretch in the biceps.
2. Exhale and curl the bar toward your shoulders by contracting your biceps, keeping your upper arms glued to the pad.
3. Squeeze your biceps hard at the top of the movement for one second, ensuring you don't rest the bar against your face.
4. Lower the weight with a controlled 2-3 second tempo back to the starting position.

Form checklist

• Keep your armpits snug against the pad throughout the set.
• Avoid swinging your torso or using momentum to lift the weight.
• Maintain a neutral wrist position to prevent strain on the forearms.
• Stop just short of full elbow lockout at the bottom to maintain tension and protect the joint.

Pro tips

• Focus on driving your triceps into the pad as you curl to maximize bicep recruitment through reciprocal inhibition.
• Imagine trying to pull the bar toward your forehead rather than your chin to maintain constant tension at the peak of the movement.

Make it harder

• Implement a 4-second eccentric (lowering) phase to increase time under tension and muscle fiber damage.
• Perform '21s' by doing 7 reps in the bottom half of the range, 7 in the top half, and 7 full-range reps.

Frequently asked

What muscles does the barbell preacher curl work?

The barbell preacher curl primarily targets the biceps.

What equipment do you need for the barbell preacher curl?

The barbell preacher curl uses barbell.

Is the barbell preacher curl good for beginners?

The barbell preacher curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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