Barbell Preacher Curl

Barbell Preacher Curl Video Guide

The barbell preacher curl is a strict, time-tested bicep curl variation that isolates the biceps brachii—especially the short head—by locking the upper arms against a preacher curl bench or preacher curl pad. This fixed starting position eliminates momentum, improves muscle engagement, and keeps tension on the biceps muscles throughout the curl motion. Because the upper body can’t swing, it also reduces help from other muscles and forces maximum muscle activation through the full range of motion.

Compared to traditional barbell curls, standing bicep curls, or even dumbbell preacher curl variations, the preacher curl offers superior isolation, deeper stretch, and better long-head and short-head development. Supporting muscles like the brachialis, brachioradialis, and forearm muscles assist stabilisation, helping increase arm thickness, grip strength, and overall upper-arm hypertrophy. Many lifters prefer an EZ curl bar to reduce wrist strain, but a straight barbell remains excellent for strength and size. Whether you’re new to training biceps or building a mass-focused arm workout, the preacher curl remains one of the best bicep exercises for growth, control, and eliminating momentum.

How to Perform the Barbell Preacher Curl

Sit on the preacher bench and place your upper arms flat against the preacher pad, chest close, feet firmly on the floor.
Grip the barbell with an underhand grip (palms facing up), hands shoulder-width apart. Keep wrists straight and elbows fixed.
Begin the curl motion by flexing at the elbow joint, lifting the bar in a smooth arc while keeping your upper arms locked to the pad.
Squeeze the biceps muscle hard at the top for maximum muscle activation.
Slowly lower the bar until your arms are almost fully extended—don’t drop or fully lock out.
Repeat for controlled reps, maintaining proper form and tension through the full range.

GymNation Tip: Keeps your knees slightly bent, grip tight and elbows anchored, make sure not to swing and that thee is constant tension.

Personal Trainer Notes:

Keep strict form: upper arms stay glued to the pad at all times.
Don’t “ego lift”—too much weight kills muscle hypertrophy and stresses the elbow joint.
Focus on the stretch at the bottom and squeeze at the top.
Use an EZ curl bar if straight-bar preacher curls hurt your wrists.
Great alternatives: concentration curls, hammer curls, and dumbbell preacher curls for balanced upper-arm development.
Ideal in arm day or push/pull splits for maximum benefits.

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Alternative Bicep Exercises

Dumbbell Concentration Curl

The Dumbbell Concentration Curl focuses on isolating the biceps (biceps brachii) for maximum contraction and shape. It’s excellent for building definition and mind-muscle connection.

EZ Barbell Curl

The EZ Barbell Curl strengthens the biceps (biceps brachii) with reduced wrist strain thanks to the angled grip. It’s ideal for building strength and muscle mass with comfort.

Dumbbell Zottman Curl

The Dumbbell Zottman Curl targets both the biceps (biceps brachii) and forearms (brachioradialis) in one move. It builds balanced arm strength and control.

Barbell Curl

The Barbell Curl targets the biceps brachii, helping to build size and strength in the front of your upper arms. It’s a staple for arm development and grip strength. Perform it with control and full range of motion for best results.

Dumbbell Incline Biceps Curl

The Dumbbell Incline Biceps Curl stretches and strengthens the biceps (biceps brachii) through a longer range of motion. It’s great for improving peak shape and flexibility.

Dumbbell Hammer Curl

The Dumbbell Hammer Curl targets the biceps (brachialis) and forearms (brachioradialis). It builds both arm thickness and grip strength while reducing wrist strain.

Cable Curl

The Cable Curl targets the biceps (biceps brachii) with constant tension throughout the movement. It’s excellent for controlled strength and shape development.

Dumbbell Standing Biceps Curl

The Dumbbell Standing Biceps Curl targets the biceps (biceps brachii) and forearms (brachioradialis). It helps improve arm symmetry and muscle tone when done with strict form.

Dumbbell Alternate Biceps Curl

The Dumbbell Alternate Biceps Curl strengthens the biceps (biceps brachii) while improving balance and coordination between arms. Alternating sides allows full focus on each arm.