Barbell Lying Preacher Curl

Description

How to Do Barbell Lying Preacher Curl

1. 1
   Setup

   Position yourself on a lying preacher curl bench, pressing your chest firmly against the pad with your upper arms resting flat.

2. 2
   Setup

   Grasp a barbell with an underhand grip, hands shoulder-width apart, ensuring your elbows are slightly bent and not locked out.

3. 3
   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.

4. 4

   Curl the barbell upward towards your shoulders, contracting your brachialis and biceps, keeping your elbows stationary on the pad.

5. 5

   Continue curling until your forearms are perpendicular to the floor, squeezing your muscles at the peak contraction.

6. 6

   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.