Description

The barbell lying preacher curl is a great isolation exercise that targets the biceps. It helps to develop strength and mass in the biceps muscle.

Starting Position

Start by sitting on the preacher bench with the armpits resting on the sloped pad. Grab the barbell with an underhand grip slightly wider than shoulder-width apart.

Technical Execution

Keeping the upper arms stationary and elbows tucked in, exhale and curl the barbell towards your shoulders. Squeeze the biceps at the top of the movement and slowly lower the weight back down.

Range of Motion

Ensure a full range of motion by fully extending the arms at the bottom and getting a good contraction at the top of the movement.

Variations

Variations include using dumbbells instead of a barbell, alternating arms, or incorporating different grip positions.

Common Mistakes

Common mistakes include using momentum to lift the weight, arching the back, and not fully extending the arms at the bottom of the movement.

Practical Advice

Focus on controlling the weight throughout the movement, keeping elbows stable on the preacher bench, and squeezing the biceps at the top of the contraction.

Additional Notes

It is important to warm up the muscles properly before performing this exercise to prevent injury and ensure proper muscular engagement.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

biceps

Secondary Muscles