Barbell Lying Preacher Curl

Maximize brachialis and biceps growth with the Barbell Lying Preacher Curl. This exercise isolates your upper arm muscles for peak contraction and

IntermediateUpper Arms Barbell

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Barbell Lying Preacher Curl

Isolation

Barbell Prone Incline Curl

Upper Arms · Brachialis · Barbell

Intermediate

Isolation

Barbell Preacher Curl

Upper Arms · Brachialis · Barbell

Intermediate

Isolation

Barbell Curl

Upper Arms · Biceps Brachii · Barbell

Intermediate

Isolation

EZ Barbell Close Grip Preacher Curl

Upper Arms · Brachialis · EZ Barbell

Intermediate

Description

A curling exercise focusing on the biceps, performed while lying on a preacher bench with a barbell.

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How to do Barbell Lying Preacher Curl

01
Setup
Position yourself on a lying preacher curl bench, pressing your chest firmly against the pad with your upper arms resting flat.
02
Setup
Grasp a barbell with an underhand grip, hands shoulder-width apart, ensuring your elbows are slightly bent and not locked out.
03
Setup
Adjust your body so your armpits are at the top edge of the pad, allowing for a full range of motion without your upper arms lifting.
04
Curl the barbell upward towards your shoulders, contracting your brachialis and biceps, keeping your elbows stationary on the pad.
05
Continue curling until your forearms are perpendicular to the floor, squeezing your muscles at the peak contraction.
06
Slowly lower the barbell back down with control to the starting position, fully extending your arms without locking your elbows.

Tips

Maintain constant tension by not fully locking out your elbows at the bottom of the movement, keeping a slight bend to protect the joint.
Focus on squeezing your brachialis and biceps at the top of the curl, envisioning the muscle shortening to maximize activation.
Keep your wrists straight and aligned with your forearms throughout the entire movement to prevent strain and ensure optimal muscle engagement.
Utilize a full range of motion, allowing for a deep stretch at the bottom and a strong, controlled contraction at the top of each rep.

Common mistakes

Using momentum by lifting your torso or shoulders reduces tension on the brachialis; instead, keep your chest firmly against the pad and only move your forearms.
Allowing your elbows to lift off the pad during the curl shifts tension away from the target muscles; ensure your upper arms remain glued to the pad throughout the movement.
Fully extending and locking your elbows at the bottom of the movement can cause hyperextension; maintain a slight bend in your elbows to protect the joint and keep tension on the muscle.

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Questions

What muscles does Barbell Lying Preacher Curl work?

Barbell Lying Preacher Curl primarily targets Brachialis. Secondary muscles include Biceps Brachii, Brachioradialis.

Is Barbell Lying Preacher Curl good for beginners?

Barbell Lying Preacher Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Barbell Lying Preacher Curl?

You need Barbell to perform Barbell Lying Preacher Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Barbell Lying Preacher Curl?

Maintain constant tension by not fully locking out your elbows at the bottom of the movement, keeping a slight bend to protect the joint. Focus on squeezing your brachialis and biceps at the top of the curl, envisioning the muscle shortening to maximize activation. Keep your wrists straight and aligned with your forearms throughout the entire movement to prevent strain and ensure optimal muscle engagement. Utilize a full range of motion, allowing for a deep stretch at the bottom and a strong, controlled contraction at the top of each rep.

What are common mistakes when doing Barbell Lying Preacher Curl?

Using momentum by lifting your torso or shoulders reduces tension on the brachialis; instead, keep your chest firmly against the pad and only move your forearms. Allowing your elbows to lift off the pad during the curl shifts tension away from the target muscles; ensure your upper arms remain glued to the pad throughout the movement. Fully extending and locking your elbows at the bottom of the movement can cause hyperextension; maintain a slight bend in your elbows to protect the joint and keep tension on the muscle.