Barbell Preacher Curl
Sculpt powerful upper arms with the Barbell Preacher Curl. This isolation exercise intensely targets the brachialis, enhancing arm definition and strength.
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Preacher Curl
Barbell Lying Preacher Curl
Upper Arms · Brachialis · Barbell
Barbell Curl
Upper Arms · Biceps Brachii · Barbell
EZ Barbell Close Grip Preacher Curl
Upper Arms · Brachialis · EZ Barbell
Dumbbell Seated Preacher Curl
Upper Arms · Brachialis · Dumbbell
Description
An isolation exercise that targets the brachialis muscle, promoting upper arm growth and improving arm muscular imbalances.
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How to do Barbell Preacher Curl
- 01Setup
Adjust the preacher bench so your upper arms are flat on the pad and your armpits are at the top edge, ensuring a stable base.
- 02Setup
Grab a barbell with an underhand grip, hands shoulder-width apart, and fully extend your arms down the slope of the pad.
- 03
Exhale and slowly curl the barbell upwards by flexing your elbows, focusing on squeezing your brachialis at the top of the movement.
- 04
Continue curling until your forearms are perpendicular to the floor, stopping just before the barbell makes contact with the pad.
- 05
Inhale as you slowly lower the barbell back to the starting position with controlled movement, fully extending your arms without locking your elbows.
Tips
- Maintain constant tension: Avoid letting your forearms rest on the pad at the bottom or allowing the barbell to hit the pad at the top, which releases tension from the muscle.
- Focus on the brachialis: Visualize the muscle working by initiating the curl from the elbow joint rather than swinging with your shoulders or back.
- Controlled descent: Emphasize the negative (lowering) phase, taking 2-3 seconds to fully extend your arms to maximize muscle engagement and promote growth.
- Elbow position: Keep your elbows firmly pressed into the pad throughout the movement to isolate the target muscles and prevent shoulder involvement.
Common mistakes
- Using momentum: Swinging the weight up by lifting your torso or shoulders reduces brachialis activation; focus on a strict, controlled curl initiated solely by the elbows.
- Not fully extending: Only performing partial repetitions limits the range of motion and muscle stretch; ensure a full, controlled extension at the bottom to maximize muscle engagement.
- Lifting elbows off the pad: Allowing your elbows to lift off the preacher pad shifts tension away from the brachialis and into the shoulders; keep your elbows firmly planted throughout the movement.
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Get Ellim — FreeQuestions
What muscles does Barbell Preacher Curl work?
Barbell Preacher Curl primarily targets Brachialis. Secondary muscles include Biceps Brachii, Brachioradialis.
Is Barbell Preacher Curl good for beginners?
Barbell 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 Preacher Curl?
You need Barbell to perform Barbell 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 Preacher Curl?
Maintain constant tension: Avoid letting your forearms rest on the pad at the bottom or allowing the barbell to hit the pad at the top, which releases tension from the muscle. Focus on the brachialis: Visualize the muscle working by initiating the curl from the elbow joint rather than swinging with your shoulders or back. Controlled descent: Emphasize the negative (lowering) phase, taking 2-3 seconds to fully extend your arms to maximize muscle engagement and promote growth. Elbow position: Keep your elbows firmly pressed into the pad throughout the movement to isolate the target muscles and prevent shoulder involvement.
What are common mistakes when doing Barbell Preacher Curl?
Using momentum: Swinging the weight up by lifting your torso or shoulders reduces brachialis activation; focus on a strict, controlled curl initiated solely by the elbows. Not fully extending: Only performing partial repetitions limits the range of motion and muscle stretch; ensure a full, controlled extension at the bottom to maximize muscle engagement. Lifting elbows off the pad: Allowing your elbows to lift off the preacher pad shifts tension away from the brachialis and into the shoulders; keep your elbows firmly planted throughout the movement.
Related exercises
Barbell Biceps Curl (with arm blaster)
Upper Arms · Biceps Brachii · Barbell
Barbell Standing Concentration Curl
Upper Arms · Brachialis · Barbell
Barbell Standing Close Grip Curl
Upper Arms · Biceps Brachii · Barbell
Dumbbell Preacher Curl
Upper Arms · Brachialis · Dumbbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
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Free · iPhone only · Available on the App Store