Barbell Preacher Curl

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Beginner

A fixed-support isolation exercise using a barbell and preacher bench to maximize tension on the biceps and brachialis, promoting arm hypertrophy and strength without momentum.

About Exercise

Equipment

Barbell, Preacher Curl Stand

Difficulty

2/5 • Beginner

Primary Muscle Groups

Biceps

Secondary Muscles

Forearms

Accessory Muscles

Shoulders

Popularity Score

Goals

Hypertrophy

Strength

Training Style

Bodybuilding

Setup Requirements

Requires Rack

Requires Bench

Yes

Requires Spotter

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Biceps

9/10

Long Head, Brachialis

Forearms

5/10

Flexors

Shoulders

2/10

Anterior Delts

Programming

Typical Rep Range

8-15 reps

Rest Between Sets

60-120 seconds • Use longer rest for strength-focused sets.

How to Perform

Sit on the preacher bench, adjusting the seat so your armpits rest near the top of the pad. Grasp the barbell with an underhand, shoulder-width grip, fully extending the arms down the padded support.

Flex the elbows, curling the barbell upward until the forearms are vertical or just short of vertical.
Squeeze the biceps hard, achieving peak contraction at the top of the movement.
Slowly lower the barbell, maintaining control against the weight.
Extend the arms fully back to the starting position on the pad and repeat.

Coaching Tips

Form Cues

Full arm extension.
Keep upper arms glued.
Squeeze the curl.
Control the descent.
Maintain strict form.

Breathing

Inhale as you slowly lower the weight, and exhale forcefully as you curl the barbell upward against the resistance.

Tempo

3-0-1

Range of Motion

Start with arms fully extended and finish when the forearms are vertical to maximize tension and minimize strain.

Safety

Safety Notes

Avoid hyperextending the elbow at the bottom, which can strain the joint.
Use moderate weight to ensure strict form and continuous arm contact with the pad.