Barbell Preacher Curl

The barbell preacher curl is a great exercise to isolate the biceps.
This variation puts all of the stress directly on the biceps and eliminates any swinging or help with momentum that you might get from a ground based movement like standing barbell curls.
This exercise especially benefits the long head of the biceps brachii and nothing else.

Exercise Video

How to do

  1. Sit on preacher bench placing back of arms on pad. Grasp curl bar with shoulder width underhand grip.
  2. Raise bar until forearms are vertical. Lower barbell until arms are fully extended. Repeat.


  3. - Seat should be adjusted to allow arm pit to rest near top of pad.
    - Back of upper arm should remain on pad throughout movement.
    - Always use a full range of motion to get the most out of this exercise.
    - You Can use an overhead grip (palms facing down) to increase the stress on your forearms
    - If you feel Pain in your wrists, try to use the EZ bar that allows your grip a more natural position.
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