Barbell Preacher Curl
Learn how to perform Barbell Preacher Curl, a Arms exercise, with setup, breathing and common mistakes.
Barbell Preacher Curl · Preview
Setup
Place your upper arms on the preacher pad and hold the bar. Press your chest and armpits into the pad to eliminate room for momentum.
Start phase
Keep your upper arms on the pad and curl the bar with your biceps. Focus on folding only at the elbows while keeping their position fixed.
End phase
Lower the bar slowly so your biceps lengthen fully. Keep your upper arms on the pad even at the lowest point.
Target muscles
Think of pulling the bar up with your biceps. Because the pad blocks momentum, you can feel strong biceps engagement with a light weight.
Common mistakes
Fully locking your arms stiff removes biceps tension and strains your elbows. Prioritize pad contact and controlled speed even if you shorten the range of motion slightly.
Breathing
Exhale as you lift and inhale as you lower. Avoid rushing your exhale during the descent so you can start the next rep steadily.
Coach tip
Pause for about 1 second at the top and lower the bar over 3 seconds. Do not over-curl your wrists; keep your forearms and the backs of your hands aligned.
