Preacher Curl (Barbell)
A targeted isolation exercise that primarily works the biceps brachii, emphasizing the peak contraction.
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Preacher Curl (Barbell)
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Step-by-Step Instructions
1. Setup
Adjust the preacher curl bench so your upper arms rest comfortably against the pad. Grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Ensure the pad supports your upper arms fully and comfortably
- Adjust the bench height to match your arm length
2. Starting Position
Extend your arms fully, allowing the barbell to hang down. Keep your elbows firmly planted against the pad, and maintain a straight back.
- Avoid letting your elbows drift away from the pad
- Maintain a neutral wrist position
3. Concentric Phase
Curl the barbell upwards towards your shoulders, focusing on squeezing your biceps at the top of the movement. Maintain a controlled pace.
- Avoid using momentum or swinging the weight
- Squeeze your biceps at the peak contraction
4. Eccentric Phase
Slowly lower the barbell back to the starting position, maintaining tension in your biceps. Control the weight throughout the movement.
- Avoid dropping the weight
- Maintain a constant tension throughout the movement
5. Repetitions
Perform the desired number of repetitions, maintaining proper form.
- Focus on quality over quantity
- Adjust weight if form is compromised
Form Tips
✓Elbow Position
Keep your elbows fixed against the preacher curl pad throughout the entire range of motion. This prevents cheating and maximizes bicep activation.
✓Controlled Movement
Avoid using momentum to lift the weight. Focus on a slow, controlled movement in both the concentric and eccentric phases.
✓Full Range of Motion
Extend your arms fully at the bottom of the movement and fully flex your biceps at the top. This will maximize bicep growth and strength.
✓Proper Grip
Use a grip that is comfortable and allows you to maintain control of the barbell. Avoid gripping the bar too tightly, which can lead to forearm fatigue.
Common Mistakes
Using excessive weight
Reduce the weight to a level that allows you to maintain perfect form throughout the entire set.
Swinging the weight
Focus on controlled movements and concentrate on using only your biceps to lift the weight.
Incomplete range of motion
Fully extend your arms at the bottom and fully flex at the top to maximize muscle engagement.
Arching the back
Maintain a straight back and engage your core muscles to support your spine.
Using a too-wide or too-narrow grip
Experiment with different grip widths until you find one that allows you to comfortably complete the full range of motion.
Alternative Exercises
- Hammer Preacher Curl
- Reverse Preacher Curl
- Close-Grip Preacher Curl
- Wide-Grip Preacher Curl
- Preacher Curl with EZ Bar
Complementary Exercises
- Concentration Curls
- Cable Curls
- Hammer Curls
- Bicep Cable Curls
