2 minutes reading time

Barbell Preacher Curl

Beginner
Equipment
Biceps
Biceps
Equipment
Barbell
Barbell
Exercise Type
Strength
Mechanics
Isolation
Force Type
Pull

The barbell preacher curl is a classic biceps isolation exercise that emphasizes the peak contraction and full range of motion. Thanks to the angled position of the preacher bench, momentum is removed from the equation, forcing the biceps to do all the work. This movement is ideal for lifters looking to maximize their biceps peak development, making it a valuable addition to any arm hypertrophy routine.

Key Benefits:

  • Isolates the biceps for focused development
  • Improves peak contraction and biceps "pump"
  • Reduces cheating and momentum by fixing the upper arm in place
  • Helps improve arm aesthetics and overall definition
  • Great finisher for arm-day training
  1. Load the barbell and sit down with your chest flat against the preacher bench.
  2. Use a supinated grip (palms up) and press your upper arms into the pad.
  3. Fully extend your arms to stretch the biceps — this is your starting position.
  4. Inhale and curl the bar upward by bending at the elbows until it reaches shoulder height.
  5. Pause and squeeze the biceps at the top of the movement.
  6. Slowly lower the bar to the starting position under control.
  7. Repeat for the desired number of repetitions.
  • Keep the motion slow and controlled—avoid swinging or jerking the weight.
  • Don’t lift too heavy. This exercise is best used for focused isolation, not maximal loading.
  • Always use a full range of motion to maximize stretch and contraction.
  • Keep your shoulders relaxed and avoid letting them lift off the pad.

💪 The barbell preacher curl is a biceps sculpting staple—perfect for chasing the pump and building that peak.

Gym Mates