Preacher Curl (Barbell)

The technique.

1. 01

   Sit on a preacher curl bench, resting your upper arms firmly on the pad.

2. 02

   Grasp an EZ curl bar or straight bar with an underhand grip, hands shoulder-width apart.

3. 03

   Allow your arms to fully extend at the bottom, feeling a stretch in your biceps.

4. 04

   Curl the bar upwards towards your shoulders, squeezing your biceps at the top.

5. 05

   Slowly lower the bar back to the starting position with control, maintaining tension.

What goes wrong.

• ×Using too much weight, leading to bouncing off the pad or losing control.
• ×Not achieving full extension at the bottom, limiting range of motion.
• ×Lifting elbows off the pad, reducing bicep isolation.
• ×Rushing the eccentric phase, losing tension and risking injury.
• ×Rounding the back, compromising spinal alignment.