How to do a barbell preacher curl

Barbell Preacher Curl

Setup:

1. Preacher Curl Bench: Adjust the preacher curl bench so that your armpits are comfortably resting on the top of the pad.
2. Barbell Placement: Load the barbell with your desired weight and place it in the rack at a height where you can easily reach it from the bench.
3. Grip and Position: Sit down on the bench, pressing your chest firmly against the pad. Grasp the barbell with an underhand grip (palms facing up), hands shoulder-width apart or slightly narrower.
4. Starting Position: Extend your arms and rest the underside of your forearms and wrists on the pad.

The Lift:

1. Curl Upward: Inhale and slowly curl the barbell up towards your shoulders, keeping your upper arms and elbows stationary against the pad. Focus on using your biceps to lift the weight.
2. Peak Contraction: Squeeze your biceps at the top of the movement, holding briefly.
3. Controlled Lowering: Exhale and slowly lower the barbell back down to the starting position, resisting the urge to drop or relax at the bottom.

Tips:

• Elbow Position: Keep your elbows firmly planted against the pad throughout the entire movement.
• Slow and Controlled: Avoid using momentum. Focus on the contraction of your biceps.
• Full Range of Motion: Extend your arms fully at the bottom, but avoid hyperextending your elbows.
• Barbell Path: The bar should travel in a slight arc, moving upwards and slightly inwards towards your shoulders.