Barbell Preacher Curl: Video Tutorial & Exercise Guide
| Workout | Barbell Preacher Curl |
| Primary Muscle Group | Biceps |
| Secondary Muscle Group | Forearms |
| Equipment Required | Barbell, Preacher Bench |
| Force Type | Pull |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Barbell Preacher Curl: Video Tutorial & Exercise Guide
Secondary Muscles Group
Barbell Preacher Curl: Step-by-Step Guide
- Step 1: Sit on a preacher bench with your chest against the pad, and adjust the seat so your arms are fully supported on the preacher pad. Grip the barbell with an underhand (supinated) grip, hands shoulder-width apart.
- Step 2: With your arms fully extended, take a deep breath and engage your core. Start curling the barbell upward by contracting your biceps.
- Step 3: Squeeze your biceps at the top of the movement as the barbell reaches shoulder height, keeping your elbows stable and against the pad.
- Step 4: Slowly lower the barbell back to the starting position, fully extending your arms while maintaining control of the movement.
- Step 5: Repeat for the desired number of repetitions while focusing on form and muscle engagement.
Barbell Preacher Curl: Overview
The Barbell Preacher Curl is a highly effective exercise for isolating and developing the biceps. By using the preacher bench, the movement eliminates any momentum from your body, forcing your biceps to do all the work. This makes it ideal for building strength and size in the biceps.
This exercise also reduces stress on the shoulders, as your arms are supported by the pad, allowing for more focus on the biceps. It’s commonly included in arm workouts to build bigger, stronger biceps.
Barbell Preacher Curl: Benefits
The Barbell Preacher Curl isolates the biceps more effectively than other curl variations, minimizing the use of assisting muscles and momentum. It allows you to target the biceps’ peak, contributing to a more defined arm appearance. Additionally, this exercise helps to increase arm strength, which can benefit other upper-body movements like pull-ups and rows.
By using the preacher bench, you maintain a stable position, which reduces the risk of injury and ensures proper form throughout the movement.
Barbell Preacher Curl: Pro Tips & Advanced Techniques
To get the most out of Barbell Preacher Curls, focus on a slow and controlled movement, especially on the way down (eccentric phase). This increases time under tension and enhances muscle growth. If you’re looking to challenge yourself, try adding a brief pause at the top of the curl or using a narrow or wide grip to target different parts of the biceps.
Barbell Preacher Curl: Progression Plan
Beginner
Intermediate
Advanced
Barbell Preacher Curl: Frequently Asked Questions (FAQs)
What muscles does the Barbell Preacher Curl target?
+This exercise primarily targets the biceps brachii, with some involvement from the brachialis and brachioradialis muscles.
How can I avoid elbow strain during the Barbell Preacher Curl?
+To avoid elbow strain, use a lighter weight that you can control easily. Ensure a slow, controlled movement and avoid locking out your elbows at the bottom of the curl.
Can beginners do the Barbell Preacher Curl?
+Yes, beginners can start with a light barbell or even a fixed-weight bar to master form before gradually increasing the weight.
What are some advanced variations of the Barbell Preacher Curl?
+Advanced variations include using an EZ bar to reduce wrist strain, adding resistance bands for increased tension, or performing supersets with other bicep exercises like hammer curls or concentration curls.
How often should I include Barbell Preacher Curls in my routine?
+Include this exercise in your arm workout 1-2 times per week as part of your biceps training to avoid overtraining and allow for recovery.
