Barbell Preacher Curl

Barbell Preacher Curl is an isolation exercise that primarily targets the biceps, specifically the biceps brachii. It is a beginner-friendly exercise performed using a barbell and a preacher bench, which features a sloped pad that supports the upper arms, helping to isolate the biceps and reduce momentum.

The preacher curl is particularly effective at enhancing bicep peak development because it places constant tension on the muscles throughout the movement. The preacher bench minimizes swinging or cheating, ensuring that the biceps do most of the work. This exercise is often used to build muscle size and strength in the arms, making it a staple in many biceps-focused workouts.

1. Adjust the preacher bench so that your armpits rest comfortably on the top of the pad while seated.
2. Grip a barbell with an underhand (supinated) grip, hands shoulder-width apart.
3. Rest your upper arms on the pad, ensuring they remain stationary throughout the movement.
4. Slowly curl the barbell upward, contracting your biceps until your forearms are nearly vertical.
5. Hold the contraction briefly, then slowly lower the barbell back to the starting position in a controlled manner.
6. Repeat for the desired number of repetitions.

Injuries
This exercise carries a low to moderate risk of injury if performed with proper form.

• Elbow Strain: Overloading the weight or using poor technique can lead to elbow discomfort. Using a moderate weight and ensuring smooth, controlled movements can prevent this.
• Wrist Discomfort: Some individuals may experience wrist strain due to the fixed grip position. Adjusting grip width and ensuring proper wrist alignment can reduce the risk.
• Biceps Tendon Strain: Overstretching at the bottom of the movement or using excessive weight may strain the biceps tendon. Keeping a slight bend in the elbows at full extension can help prevent this.