Barbell Preacher Curl
How to do it
Starting position
- Adjust the bench height and sit so your armpits rest flush against the top of the pad
- Plant your feet flat on the floor to keep your body steady
- Grip the barbell shoulder-width apart and rest your arms comfortably on the pad
- Look forward, keep your back straight, and get into position
Movement
- Bend your elbows and slowly raise the barbell until your forearms are perpendicular to the floor
- Squeeze your biceps hard at the top and pause briefly
- Slowly lower the barbell to the starting position while maintaining muscle tension
Breathing
Exhale as you lift the barbell, and inhale as you lower it
Trainer tips
- Keep your upper arms against the pad and curl up
- Fully extend your arms at the bottom
- Grip the bar with your palms facing up
Cautions
- When lowering, lower slowly until your arms are fully extended, but do not fully lock out your elbows
- Keep your wrists in line with your forearms so they do not bend backward
- Lifting the elbows off the pad
- Lowering quickly as if dropping it
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Biceps |
|---|---|
| Secondary muscles | Forearms |
| Equipment |  Barbell Preacher bench EZ bar |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
24 similar exercises
Representative exercise: Barbell Preacher Curl
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- Dumbbell Spider Curl
- Cable Concentration Curl
- Biceps Leg Concentration Curl
- Bottle Weighted Concentration Curl
- Negative Leg Concentration Curl
- Barbell Standing Concentration Curl
- Dumbbell Preacher Swing Curl
- Kettlebell Concentration Curl
- Dumbbell Standing Concentration Curl
- Dumbbell Preacher Curl (Turned Torso)
- Concentration Curl Form Correction (Arms)
- Dumbbell Seated Double Concentration Curl
- Band Concentration Curl
- Resistance Band Concentration Curl
- EZ Barbell Spider Curl
- Machine Preacher Curl (Turned Torso)
- Preacher Curl Form Correction (Wrists)
- Bodyweight Seated Single Arm Concentration Curl
- Barbell Seated Close Grip Concentration Curl
- Dumbbell Standing Single Arm Spider Curl
- Dumbbell Standing One Arm Concentration Curl
- Cable Seated One Arm Concentration Curl
- EZ Barbell Seated Close Grip Concentration Curl
Exercise GuideDo your wrists bend backward?Watch the video and see how to fix it
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 86.5 kg.
With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Barbell Drag CurlHarderBarbell Lying Biceps CurlHarderDumbbell Incline Biceps CurlSimilar exerciseMachine Biceps CurlSimilar exerciseBarbell CurlSimilar exerciseBand Standing Single Arm Biceps CurlSame muscle · different equipmentWeighted Plate Standing Biceps CurlSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.