Barbell Preacher Curl
Upper arms rest flat on an angled preacher bench pad
- Level
- Beginner
- Equipment
- Barbell, Preacher Bench
- Movement
- Biceps curl · Seated
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Sit on the preacher bench and press your chest firmly against the pad.
- Rest the back of your upper arms completely flat on the angled support.
- Grip the barbell with an underhand grip at shoulder width.
- Curl the weight up toward your shoulders while keeping your elbows stationary.
- Squeeze your biceps hard at the top of the movement.
- Lower the bar slowly until your arms are fully extended.
Common mistakes
- Lifting the elbows off the pad during the curl.
- Using momentum to swing the weight up.
- Hyperextending the elbows too aggressively at the bottom.
- Gripping the bar too wide or too narrow.
Safety
Do not lock out your elbows with heavy weight to avoid joint strain.
Avoid bouncing the bar off the bottom position to prevent tendon injury.
Tips
- Keep your wrists straight to maximize tension on the biceps.
- Focus on controlling the negative phase to prevent swinging.
- Ensure your armpits remain in contact with the top of the pad.
Details
- Base movement
- Biceps curl
- Arms
- Both
- Hand orientation
- Supinated (palms up / toward you)
- Grip width
- Shoulder-width
- Body position
- Seated
- Body support
- Upper arms on a pad (preacher)
