How to perform Barbell Preacher Curl with proper form

Setup

  1. Equipment: Use a preacher bench and a barbell.
  2. Positioning: Sit on the bench and adjust the height so your upper arms rest comfortably on the padding.

Grip

  1. Hand Position: Grip the barbell with an underhand grip (palms facing up), slightly wider than shoulder-width apart.

Execution

  1. Starting Position: Begin with the barbell at arm's length, fully extended, and your arms hanging down.
  2. Curl: Engage your biceps and curl the barbell upward by bending your elbows. Keep your upper arms pressed against the padding.
  3. Peak Contraction: Continue curling until the barbell reaches shoulder level. Hold for a moment for peak contraction.
  4. 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.