A seated, supported barbell curl performed on a preacher bench that isolates the biceps by flexing the elbow while the upper arm rests on the pad.
How to do the Barbell Preacher Curl#
- Adjust the preacher bench so the pad supports your upper arms and you sit comfortably with chest near the pad.
- Take an underhand, shoulder-width grip on the barbell and let your arms extend fully over the pad.
- Brace your upper arms against the pad and keep your torso still throughout the movement.
- Exhale and curl the bar toward your shoulders by bending the elbows, stopping when the forearms approach the upper chest.
- Pause briefly at the top, then inhale and lower the bar slowly back to the starting position with controlled motion.
Muscles worked#
Common mistakes#
- Lifting or moving the upper arms off the pad.
- Using torso momentum to help lift the bar.
- Failing to fully lower the bar, shortening the range of motion.
- Allowing the wrists to bend backward under load.
