Preacher Curl (Barbell)

Use a straight barbell on the preacher bench. Curl up. Be careful with your wrists; the straight bar can be uncomfortable for some.

Quick facts

Primary and secondary muscle groups targeted by this movement.

bicep (short head)

forearm flexors

What you need and how to position yourself before starting.

barbellbench

Bilateral

Seated

repsweight

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

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.
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.
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.
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.
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.
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.
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.