Arms / Beginner / Isolation (single joint)

Barbell Preacher Curl

A seated curl with the upper arms braced on a preacher pad that isolates the biceps.

At a glance

Primary

Biceps

Secondary

Forearms & grip

Equipment

Barbell, Bench

Movement pattern

Elbow flexion (curl)

Level

Beginner

Type

Arms, Isolation (single joint)

Loads the elbow. Use a load you can control and skip it if it causes pain.

How to do it

1. Sit at a preacher bench with the backs of your upper arms on the pad and armpits against its top edge.
2. Hold the barbell with an underhand, shoulder-width grip, arms nearly straight.
3. Curl the bar up toward your shoulders keeping your arms on the pad.
4. Lower slowly back to nearly straight arms.

Tips

• Avoid dropping into full lockout under load; it strains the elbow.
• Do not lift your elbows off the pad.

Common mistakes

• ✗ Dropping into a straight arm at the bottom.

  Why it hurts: The biceps tendon is loaded at full stretch with the pad locking the arm; this is a known cause of biceps tears.

  ✓ Instead: Lower slowly and stop just short of a fully straight elbow.

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