Barbell Lying Preacher Curl

Barbell Lying Preacher Curl

The Barbell Lying Preacher Curl is an effective exercise that primarily targets the biceps muscles in the upper arms. This exercise is commonly performed using a preacher bench, where your upper body is positioned at an incline, allowing for isolation and better contraction of the biceps. By utilizing a barbell, you can increase the amount of weight lifted, challenging your biceps and promoting muscle growth and strength development. This exercise is beneficial for individuals looking to enhance the size and definition of their biceps, as well as overall arm strength. The Barbell Lying Preacher Curl specifically targets the long head of the biceps, which contributes to the coveted "peak" appearance of the biceps. It also engages the brachialis and brachioradialis muscles in the forearms, assisting in overall arm development and functional strength. It is important to maintain proper form throughout the exercise to maximize its effectiveness and minimize the risk of injury. By engaging your core muscles and stabilizing your body on the preacher bench, you can isolate and focus the tension on the biceps, enhancing muscle activation. Incorporate the Barbell Lying Preacher Curl into your arm training routine to target the biceps in a unique way and achieve a well-rounded arm development. As with any exercise, ensure you are using appropriate weight, warming up properly, and focusing on proper technique to make the most out of your workout.


  • Place a preacher curl bench at a 45-degree angle to the floor.
  • Sit on the preacher curl bench and position your chest against the pad.
  • Grab a barbell with an underhand grip that is slightly wider than shoulder-width apart.
  • Place your upper arms on the pad, ensuring that your armpits are pressed against it.
  • Keep your feet flat on the floor and maintain a slight bend in your knees.
  • While keeping your upper arms stationary, exhale and curl the barbell upward by contracting your biceps.
  • Continue lifting the bar until your biceps are fully contracted and the bar is at shoulder level.
  • Hold the contracted position for a brief pause as you squeeze your biceps.
  • Inhale and slowly lower the barbell back to the starting position, ensuring that you maintain control.
  • Repeat the movement for the recommended number of repetitions.

Tips & Tricks

  • Start with a weight that you can comfortably handle to avoid injury.
  • Maintain proper form by keeping your back flat against the bench and your elbows stable.
  • Focus on squeezing your biceps as you lift the barbell towards your forehead, pausing for a second at the top of the movement.
  • Avoid using momentum to swing the weight up; instead, focus on a controlled and slow contraction.
  • Breathe out as you lift the barbell and breathe in as you lower it.
  • Ensure that your wrists are straight and aligned with your forearms throughout the exercise.
  • Gradually increase the weight as your strength and form improve.
  • Don't rush through the repetitions; focus on quality over quantity.
  • Use a spotter when lifting heavier weights to ensure safety.
  • Allow for adequate recovery time between workouts to allow your muscles to repair and grow.
  • Consider incorporating variations of this exercise, like using an EZ bar or dumbbells, to target your biceps from different angles.


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