This article will cover how you perform the Barbell Preacher Curl exercise. This lift gets classified as an isolation(single joint movement) strength training exercise.
This article will include video, image and a written step by step description on how to do this exercise.
Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you use this exercise.
The benefits you get when adding it to your training routine. Also, some different training cues to use when you are performing it.
Before adding this movement to your training, you should build up your strength with heavy compound movements like rowing, pull-up, and chin-ups.
Barbell Preacher Curl How to Guide
Step by Step Description
Step 1: Adjust the height of the Preacher Bench so that your upper arms sit comfortably on the padding when you are seated.
Step 2: Load the weight you plan on using on to the barbell.
Step 3: Sit down on the preacher bench grab the bar underhand(palms of your hands should be facing up) shoulder width grip.
Step 4: Face forwards and keep your back straight. Lift the weight off of the rack with a slight bend in your arms. You are now in the starting position.
Step 5: Exhale and raise the weight slowly until your forearms are at a right angle with the floor. When your arms are in the top position squeeze your biceps.
Step 6: Inhale and slowly lower the weight back down to the starting position. This completes one repetition of the Barbell Preacher Curl. Repeat for the desired number of repetitions that you have selected.
Since this lift uses such a basic movement and has very little range of motion involved, it gets rated at a Beginner Difficulty level.
To do this lift, you will need a barbell and weight plates.
Optionally a preacher bench should be used. You can still get most of the benefits from this exercise by standing without a preacher bench just make sure to focus on your form and that you do not swing the barbell.
The Primary muscle targeted from this exercise is your Brachialis(lower part of the Biceps). The synergist muscles, which play an assisting role, include the biceps brachii and brachioradialis. Your Wrist Flexors are also involved as stabilizers.
Benefits of the Barbell Preacher Curl
Using the Preacher bench reduces assistance from your other muscle groups, making the preacher curl a perfect biceps isolation exercise.
Using a Preacher bench also leaves little room for cheating on the exercise. This helps to ensure that all of the load gets placed on the working arm flexor muscles.
If you notice pain in your forearms when using this lift, try doing it with an EZ-Bar instead.
Inhale as you lower the weight and exhale when you are lifting the barbell. Use a slow and controlled movement when you are performing this lift.
If you want to keep the tension on your biceps the entire time, then only lower the bar so that your forearms do not travel further than parallel to the ground.
Set the seat, so your armpit rests near the top of the pad. Make sure that the back of your arms stays in contact with the preacher pad the entire time.
It is best to pause when your arms are in the bottom position and not the top. When you pause in the bottom position tension remains active on your biceps. When you pause in the top position, there will be hardly any tension on the muscles at this point.
You can also use a wider or narrower hand placement to add some variety to this lift.
Before you add this lift to your training, you should have spent several months using compound movements to build up a solid foundation of strength and muscle.
If you have never used this exercise before you should try adding it to your routine for a few months to see all the different benefits it has to offer.
Just remember to add it at the end of your routine, after completing your compound exercises.