Barbell Preacher Curl
Isolate & build those biceps! The Barbell Preacher Curl offers maximum concentration for serious arm growth.
The Barbell Preacher Curl mainly works the biceps, with help from the forearms. You'll need: barbell or preacher curl bench or weight plates.
Required Equipment
Barbell Preacher Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Inner Forearm (wrist flexors)
Barbell Preacher Curl Variations and Alternatives
How to do the Barbell Preacher Curl
Set up the preacher bench and adjust the seat height so your armpits are just touching the top of the sloped section.
Load the barbell with the desired weight and place it on the rack in front of the preacher bench.
Sit on the preacher bench and grasp the barbell with an underhand grip (palms facing up), hands shoulder-width apart.
Lift the barbell off the rack and fully extend your arms so that they are resting against the sloped section of the bench.
Keep your upper arms stationary and curl the barbell up towards your shoulders by contracting your biceps.
Squeeze your biceps hard at the top of the movement for a second.
Slowly lower the barbell back to the starting position, fully extending your arms and stretching the biceps.
Repeat for the desired number of repetitions.
After completing a set, safely place the barbell back onto the rack.
Safety and Tips: - Start with a lighter weight to ensure correct form. - Keep your wrists straight throughout the exercise. - Avoid swinging the weight or using momentum to lift the barbell. - Keep the movement controlled on the way up and especially on the way down. - Breathe out while you curl the weight up and breathe in as you lower it back down.
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Barbell Preacher Curl FAQs
What muscles does the Barbell Preacher Curl work?
The Barbell Preacher Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Barbell Preacher Curl?
Barbell or preacher curl bench or weight plates.
What workout day should the Barbell Preacher Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Preacher Curl variations and alternatives?
Similar exercises include the Band Kneeling Preacher Curl, Bar Bicep Curl, Barbell Curl and Barbell Press Extension Curl.
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