Barbell Preacher Curl

Setup

1. 01Adjust the seat so the armpits sit atop the pad.
2. 02Rest the upper arms flat on the sloped surface.
3. 03Grip the bar underhand at shoulder width.
4. 04Start with the elbows almost fully extended.

Execution

1. 01Curl the bar up toward the shoulders.
2. 02Keep the upper arms glued to the pad.
3. 03Squeeze the biceps hard at the top.
4. 04Lower slowly until the arms are nearly straight.

Checkpoints

• -Triceps stay in contact with the pad every rep.
• -Wrists stay neutral, not curling toward the forearms.
• -The bottom stops just short of full elbow lockout.
• -Shoulders stay down, not shrugging as the bar rises.

Common mistakes

• -Lifting the elbows off the pad at the top.
• -Dropping the bar into a slack, bouncing bottom.
• -Leaning back to shorten the range.
• -Loading so heavy the hips leave the seat.