Barbell preacher curl

Muscles worked

How to do it

1. 1. Pick a fixed-weight barbell you can control, and adjust the preacher bench so the top of the pad sits just under your armpits.
2. 2. Set your armpits against the top of the pad, chest supported, feet flat on the floor for a stable base.
3. 3. Grab the bar with your hands about shoulder-width apart, arms extended but without dropping into straight, locked elbows.
4. 4. Keeping your upper arms glued to the pad, bend your elbows and curl the bar up with control, without swinging your back.
5. 5. As you reach the top, squeeze your biceps for a second without shrugging your shoulders up toward your ears.
6. 6. Lower the bar in 2–3 seconds, staying in control, and stop just before full extension so you don’t drop into straight arms at the bottom.

Common mistakes

• Letting your arms snap at the bottom

  Instead : Keep a slight bend at the bottom of the rep. Think about braking the bar on the way down for 2–3 seconds and never dropping into straight arms at the bottom.

• Lifting your armpits off the pad

  Instead : Keep your armpits pressed against the top of the pad the whole time. If you have to lift your torso to finish the rep, the weight is too heavy or the set is done.

• Using shoulders and back to cheat

  Instead : Lock your upper body onto the preacher bench and focus on only bending at the elbows. If you feel your back jerking to help, reduce the weight.

• Very short range of motion

  Instead : Lower the bar under control until you feel a good stretch in your biceps without pain, but without fully relaxing at the bottom. Then curl back up to a comfortable full bend at the elbow.

Coach tips

• Keep your breathing steady: inhale as you lower the bar, exhale as you curl and squeeze your biceps.
• Hold the bar solidly in your hands, not just in your fingertips, to control the bar better and manage forearm strain.
• Start with a lighter bar to find the right pad height, hand position, and range of motion you can control well.
• To really feel your biceps, think about pushing your armpits into the top of the pad the whole time to keep your arms stable.

Variations

• You can bring your hands a bit closer on the bar for a different feel in your biceps, as long as you keep the weight under control.
• You can also slide your hands a bit wider to see where you feel stronger and more stable, without going to extremes.
• If the bar bothers your wrists, you can switch to an alternative like the cable biceps curl or the rope hammer curl.

Equipment

• Fixed-weight barbellsAt all 76 gyms GoSet follows
• Banc à bicepsAt all 76 gyms GoSet follows

Alternatives for the same muscles

• Barbell curlBiceps
• Barbell reverse curlForearms · Biceps
• Assisted chin-upBack · Biceps
• Cable biceps curlBiceps
• Rope hammer curlBiceps
• Chin-upBack · Biceps

Common questions