Barbell Lying Preacher Curl 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Lying Preacher Curl is an isolation exercise designed primarily to target the biceps while also engaging the forearms as secondary muscles. Using a barbell and a preacher bench, the exerciser rests their upper arms on the angled pad and curls the weight upward in a controlled motion, keeping the elbows stationary to maximize biceps activation. The movement emphasizes a full range of motion, from a complete arm extension at the bottom to a strong contraction at the top, allowing for a focused squeeze of the biceps. This exercise minimizes momentum and involvement of other muscles, making it highly effective for developing biceps strength, size, and definition while also lightly working the forearms for improved grip and stability.
How to Perform
Grasp a barbell with an underhand grip, placing your hands about shoulder-width apart, and position your upper arms securely on the preacher bench pad.
Begin the movement by slowly lifting the barbell toward your chest, keeping your elbows and upper arms pressed against the bench to isolate the biceps.
At the peak of the curl, pause briefly and contract your biceps fully to maximize muscle engagement.
Lower the barbell back down in a controlled manner until your arms are fully extended, feeling a gentle stretch along the biceps.
Maintain steady breathing throughout the movement, avoiding swinging or using momentum, and repeat for the desired number of repetitions.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Hand Placement: Position your hands on the barbell roughly shoulder-width apart with palms facing up. Avoid placing your hands too close together or too far apart, as this can create unnecessary stress on your wrists and elbows.
Smooth, Controlled Execution: Perform each lift and lower slowly and deliberately. Do not rely on swinging the bar or using momentum, as this reduces biceps engagement and increases injury risk.
Complete Motion: Ensure your arms are fully extended at the bottom and fully contracted at the top of the curl, allowing for maximum biceps activation throughout the movement.
Focus on Muscle Tension: Keep tension on the biceps throughout both the upward and downward phases instead of relaxing at any point.
Maintain Proper Breathing: Inhale while lowering the barbell and exhale as you lift it, helping to stabilize your core and support controlled movement.
How Not to Perform
Do not lift the barbell using momentum or by swinging your arms; this shifts tension away from the biceps and increases risk of strain.
Avoid lifting your elbows off the preacher bench pad; letting them rise reduces isolation and can stress your shoulders.
Do not grip the bar too wide or too narrow; improper grip can strain wrists, elbows, and reduce effective biceps engagement.
Avoid partial reps; not fully extending your arms at the bottom or not fully contracting at the top limits biceps activation.
Do not use excessively heavy weights that compromise form; this can lead to jerky movements and potential injury.
Avoid leaning forward or backward; keep your torso and upper arms stable on the bench to maintain focus on the biceps.
Do not rush through the repetitions; moving too fast decreases muscle tension and wastes energy.
Avoid letting the bar drop quickly during the lowering phase; uncontrolled descent can strain muscles and joints.
Do not relax your grip or let your wrists bend excessively; maintain a firm, neutral grip to protect your forearms and wrists.
Avoid holding your breath; failing to breathe properly can increase tension in other muscles and reduce overall control.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
