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Exercise

Barbell Preacher Curl

The Barbell Preacher Curl isolates the arms by removing momentum, helping you focus on controlled strength and steady muscle tension.

Strength exercises

Bodybuilding exercises

Arms

Barbell

Fatigue level

Low 3/3 High

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Barbell Preacher Curl

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The Barbell Preacher Curl is performed on a preacher bench, where your arms rest against a pad while lifting the bar. This setup limits body movement and helps you train the arms through a clean, controlled motion, making it useful for building strength with strict form.

You should feel the work mainly in the front of your upper arms, especially in the lower part of the lift. Keep your arms pressed into the pad, move smoothly through the range, and avoid locking out or bouncing at the bottom to maintain constant control.

This exercise fits well as a focused arm movement after heavier lifts or as a main isolation exercise. You can make it easier by reducing the weight or shortening the range, and harder by slowing the lowering phase while keeping every rep controlled.

How to Perform the Barbell Preacher Curl

Sit on the preacher bench and adjust the seat height so your armpits rest comfortably on the angled pad.
Grasp the barbell with an underhand grip (palms facing up), hands positioned shoulder-width apart.
Fully extend your arms down the slope of the pad, keeping your upper arms and chest firmly pressed against the pad throughout the exercise.
Exhale as you curl the weight upward by flexing at the elbow, maintaining contact between your upper arms and the pad.
Continue curling until your forearms are nearly perpendicular to the floor and you feel a complete contraction in your biceps.
Hold the contracted position momentarily, focusing on squeezing your biceps.
Inhale as you slowly lower the barbell back to the starting position, resisting the weight on the way down for a controlled eccentric phase.
Maintain a slight bend in your elbows at the bottom position to keep tension on the biceps and prevent strain on the elbow joints.

Important information

Keep your back straight and shoulders pulled back throughout the movement to prevent hunching over the pad.
Make sure your elbows stay fixed on the pad during the entire exercise – if they lift off, you're using momentum rather than bicep strength.
Adjust your grip width to target different areas of the biceps – a narrower grip emphasizes the outer head while a wider grip targets the inner head.
Control the descent rather than letting the weight drop – this negative phase is crucial for muscle development and prevents injury.

FAQ - Barbell Preacher Curl

What muscles does the Barbell Preacher Curl target?

The Barbell Preacher Curl primarily targets the biceps brachii, with special emphasis on the lower portion of the muscle. It also engages the brachialis and brachioradialis as secondary muscles, contributing to overall forearm development and elbow flexion strength.

How can I ensure proper form during Preacher Curls?

Position your upper arms flat against the preacher bench pad with armpits touching the top edge. Keep your shoulders back, chest up, and avoid lifting your arms off the pad during the movement. Focus on a controlled tempo, especially during the lowering phase, and never fully extend your elbows at the bottom position.

How often should I include Barbell Preacher Curls in my routine?

For optimal results, incorporate Barbell Preacher Curls 1-2 times weekly with at least 48 hours between sessions to allow proper bicep recovery. Begin with 3-4 sets of 8-12 repetitions, adjusting the weight to reach near-failure on your final reps of each set.

What are the most common mistakes to avoid with this exercise?

The most common mistake is rushing through the movement without focusing on the quality of the rolling motion. Other errors include using excessive tension rather than controlled movement, and failing to achieve full range of motion through all three planes of shoulder movement (flexion, depression, and retraction).

What are some effective variations of the Preacher Curl?

Try EZ-bar preacher curls for reduced wrist strain, single-arm dumbbell preacher curls to address muscle imbalances, or cable preacher curls for constant tension throughout the movement. For intensified focus on the peak contraction, incorporate partial reps in the top half of the range of motion as a finisher.

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Primary Muscles

Biceps

Secondary Muscles

Forearms

Muscle Groups

Arms

Mechanic

Isolation

Risk Areas

Biceps

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Workouts with Barbell Preacher Curl

Best Bicep workouts

Bicep workouts target the muscles on the front of your upper arms, helping you develop strength, improve performance in pulling movements, and create well-defined arms. In these workouts, you’ll combine proven compound lifts and isolation exercises to maximize muscle growth and endurance. Exercises like barbell curls, chin-ups, and hammer curls form the foundation of your workouts by engaging the biceps through different angles and grips. These movements are complemented by variations such as concentration curls and cable curls to isolate each arm and enhance shape and detail. Whether you’re training for strength, aesthetics, or overall fitness, dedicated bicep workouts are an essential part of any balanced routine.

Alternative Exercises

Dumbbell Incline Alternate Hammer Curl

The Dumbbell Incline Alternate Hammer Curl builds arm strength with controlled, alternating reps and constant tension on the biceps.

Strength

Bodybuilding

Dumbbell

Dumbbell Hammer Curl

The Dumbbell Hammer Curl stands as a cornerstone bicep and forearm exercise that deserves a place in any comprehensive arm training routine. This variation of the traditional curl uniquely targets the brachialis muscle (which lies beneath the biceps) and the brachioradialis in the forearm, while still engaging the biceps brachii. By maintaining a neutral grip throughout the movement, where palms face inward toward each other rather than upward, the hammer curl creates balanced development across multiple muscle groups in the arms. Perfect for beginners entering the world of resistance training, the hammer curl serves as an approachable yet effective exercise that requires minimal equipment and technical knowledge. This accessibility makes it an ideal starting point for those new to bodybuilding or strength training, providing immediate feedback in terms of muscle engagement and progression potential. The neutral grip position also tends to be more comfortable for those with wrist issues who might find traditional supinated curl positions uncomfortable. For bodybuilding enthusiasts, hammer curls offer that coveted three-dimensional arm development by specifically targeting the often-neglected brachialis and forearms. When these muscles are well-developed alongside the biceps, they create that full, impressive arm appearance from all angles. The exercise particularly shines in creating that visible separation between biceps and triceps when viewed from the side. From a strength perspective, hammer curls contribute significantly to functional arm power. The neutral grip position mimics many everyday lifting motions, translating to improved strength for activities ranging from carrying groceries to moving furniture. Additionally, stronger forearms enhance grip strength, which becomes a limiting factor in many other compound exercises like deadlifts, rows, and pull-ups. Whether incorporated into an arm-specific training day or added to a full-body workout, the dumbbell hammer curl delivers exceptional value for its simplicity. By progressively increasing weight while maintaining proper form, even beginners can experience noticeable improvements in both arm aesthetics and functional strength capacity over relatively short time periods.

Strength

Bodybuilding

Dumbbell