Barbell Preacher Curl

BicepsBarbell, Preacher Bench

An isolation exercise for the biceps performed on a preacher bench. Locking your elbows in place removes momentum and isolates the target muscle.

How to do it

1Sit at the preacher bench and wedge your armpits firmly against the top of the pad.

2Grasp the barbell underhand at shoulder width and lay your forearms flat on the pad.

3Exhale and smoothly curl the barbell up toward your shoulders.

4Pause for a second at the top, squeezing your biceps hard.

5Inhale and slowly lower the bar back down, keeping a soft bend in your elbows at the bottom.

Common mistakes

Lifting your elbows off the pad — shifts the workload from the biceps onto your shoulder joints.

Hyperextending your arms at the bottom — creates dangerous pulling forces on the bicep tendons.

Swinging your torso back to lift the weight — ruins isolation and lowers exercise effectiveness.

Breathing

Exhale as you curl the bar up. Inhale as you lower it back down under control.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.