Preacher Curl (Barbell)

A barbell curl performed with your arms supported on a preacher bench, eliminating momentum and isolating the biceps.

Instructions

1. Sit on a preacher bench with your arms resting on the angled pad and your chest supported against the pad.
2. Grip a barbell with an underhand grip (palms facing forward), positioned at the bottom of the range of motion with arms slightly extended.
3. Keep your back against the pad and maintain a stable torso throughout the movement.
4. Curl the barbell upward in a controlled manner, bending at the elbows and lifting the weight toward your shoulders.
5. Squeeze your biceps at the top of the movement for a brief pause.
6. Slowly lower the barbell back to the starting position in a controlled manner.
7. Repeat for the prescribed number of repetitions.

Tips

• Keep your back and arms in contact with the preacher bench to eliminate cheating movements.
• The preacher bench prevents you from using momentum, increasing biceps isolation.
• Lower the weight fully to get a complete stretch at the bottom of each rep.
• Don’t let the weight rest at the top; maintain constant tension.
• Use lighter weight than you would with standing barbell curls to maintain proper form.
• Focus on the squeeze at the top of each repetition.