Barbell Lying Preacher Curl

Setup

1. 01Set a flat bench high enough that your arms hang straight without the bar touching the floor, or lie prone on an incline bench set near flat.
2. 02Lie face down with the chest supported and head neutral.
3. 03Grip the bar underhand at shoulder width.
4. 04Let the arms hang vertically with elbows fully extended.

Execution

1. 01Curl the bar up by bending the elbows while the upper arms stay vertical.
2. 02Squeeze the biceps hard at the top of the curl.
3. 03Lower the bar under control back to a full hang.
4. 04Reset the elbows to full extension before the next rep.

Checkpoints

• -Chest stays glued to the bench pad throughout.
• -Upper arms hang vertical without swinging forward.
• -Elbows reach full extension at the bottom of every rep.
• -The bar moves only from elbow flexion, not shoulder movement.

Common mistakes

• -Swinging the upper arms to start the rep.
• -Lifting the chest off the bench to help the weight up.
• -Stopping short of full extension at the bottom.
• -Loading so heavy that the wrists bend back.