How to perform Barbell Preacher Curl with proper form
Setup
- Equipment: Use a preacher bench and a barbell.
- Positioning: Sit on the bench and adjust the height so your upper arms rest comfortably on the padding.
Grip
- Hand Position: Grip the barbell with an underhand grip (palms facing up), slightly wider than shoulder-width apart.
Execution
- Starting Position: Begin with the barbell at arm's length, fully extended, and your arms hanging down.
- Curl: Engage your biceps and curl the barbell upward by bending your elbows. Keep your upper arms pressed against the padding.
- Peak Contraction: Continue curling until the barbell reaches shoulder level. Hold for a moment for peak contraction.
- Lowering Phase: Slowly lower the barbell back to the starting position, fully extending your arms while maintaining control.
Tips
- Keep your elbows stationary and close to your body throughout the movement.
- Avoid swinging or using momentum; focus on controlled movements.
- Breathe out while curling up and inhale while lowering the barbell.
Common Mistakes
- Letting elbows rise off the pad.
- Using too much weight, leading to poor form.
- Not controlling the eccentric (lowering) part of the lift.
Conclusion
Maintain proper form to maximize effectiveness and minimize the risk of injury.
Exercises
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Cable Pull Through, Cable
Type: Lower, Pull
Target: Glutes
Synergist: Back, Hamstrings
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms