Barbell Preacher Curl - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Barbell Preacher Curl

Step by step instructions, muscle activation and variants for the Barbell Preacher Curl.

MediumBiceps

About this exercise

A strict barbell bicep curl performed with the upper arms braced against a preacher (Scott) bench pad, eliminating body swing and keeping constant tension on the biceps through the full range of motion. The braced position also emphasizes the lower portion of the bicep and the brachialis.

How to Perform

  • Sit at a preacher bench and adjust the seat so your armpits rest comfortably on the top of the pad
  • Grip the barbell with an underhand (supinated) grip at shoulder width
  • Let the arms fully extend to stretch the biceps at the bottom
  • Curl the bar upward by flexing the elbows, keeping the upper arms pressed against the pad
  • Squeeze the biceps at the top without letting the elbows leave the pad
  • Lower the bar slowly back to the fully extended position under control

Muscle Activation

Primary
Biceps
Secondary
Outer forearm

Common Mistakes

Common mistakes content is coming soon.

About the Barbell Preacher Curl

The Barbell Preacher Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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