Preacher Curl (Barbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Adjust the preacher curl bench to a comfortable height, ensuring your upper arms rest on the pad.
   • Sit on the bench with your feet flat on the ground and your back against the support.
2. Step 2Grab the Bar
   • Using an underhand grip, grasp the barbell with your hands shoulder-width apart.
   • Ensure that your wrists are straight and your grip is firm.
3. Step 3Position Your Body
   • Rest your upper arms on the preacher pad, keeping your elbows close to your body.
   • Engage your core and maintain a straight posture throughout the exercise.
4. Step 4Lift the Bar
   • Curl the barbell upwards by flexing your elbows, bringing the bar towards your shoulders.
   • Focus on squeezing your biceps at the top of the movement.
5. Step 5Lower the Bar
   • Slowly lower the barbell back to the starting position, fully extending your arms.
   • Control the movement to avoid swinging or using momentum.
6. Step 6Repeat
   • Perform the desired number of repetitions, maintaining proper form throughout each rep.
   • Avoid locking out your elbows at the bottom of the movement.
7. Step 7Finish the Exercise
   • After completing your reps, carefully place the barbell back on the rack.
   • Stand up from the bench while keeping your back straight and feet firmly on the ground.