If somebody asked me what biceps exercise I would choose for the rest of my life, I would say barbell preacher curls without hesitation.
With access to a preacher bench, you can pump those guns with full isolation of your arm muscles.
Understanding the proper form and technique of the preacher curl can boost its effectiveness above most other biceps exercises.
The preacher curl requires less effort to perform, thanks to the preacher bench, which prevents cheating or inconsistent reps.
Benefits of the Barbell Preacher Curls
There are two benefits of the barbell preacher curl you should know before starting:
Requires Less Effort
Unlike other bicep curls, you can perform preacher curls while sitting on a bench, minimizing strain on your body.
You’re just focusing on your arm rather than your whole body. This makes your workout more effective with less effort.
Engages Multiple Muscles
The grip and execution of preacher curls multiply the engagement of arm muscle groups.
This exercise effectively targets both heads of the biceps brachii, along with the brachialis and brachioradialis, taking your bicep development to the next level.
How to Do Barbell Preacher Curls
- Sit on a preacher curl bench and grab the barbell with your hands shoulder-width apart.
- Adjust the bench height to align with your armpits while your arms are flat and resting on the pad.
- Curl the bar up toward your shoulders while keeping the form perfect.
- Lower the bar back to the starting position once you’ve squeezed your biceps.
Equipment: Regular Barbell
Primary Muscle Work: Biceps brachii
Grip: Shoulder Width Apart
Barbell Preacher Curl Tips
- Forearm Alignment: Keep your forearms perpendicular to the floor to engage the biceps effectively and prevent wrist strain.
- Focus on Form: Maintain proper form throughout the exercise from start to finish to maximize muscle engagement.
- ROM: Go for a full range of motion instead of partial movements to activate multiple muscles and achieve better results.
Common Mistakes
Avoiding mistakes is essential in workouts, as they speed up progress and gains. Here are three common mistakes to help you get better results:
Avoid Wrist Bending
Wrist alignment is often overlooked, but it’s crucial to consider. Improper wrist positioning not only increases the chance of injury but also reduces the effectiveness of the exercise.
Quick tip: To avoid this, stop when you feel like your arms are tired. If you choose to push, bending your wrist will occur as you have to lift the bar even if your arms don’t want to.
Improper Bench Setup
When the preacher bench isn’t set up correctly, the exercise can become ineffective, wasting time and effort.
Whether you’re standing or sitting, it’s crucial to adjust the bench properly. Make sure it supports your armpits comfortably on the pad for maximum effectiveness.
Overloading the Bar
Every professional fitness influencer will give you the same advice: ‘Avoid overloading your bar.’
While there are benefits, overloading can lead to serious injuries such as muscle tears, elbow pain, and back strains.
If you’re determined to push your limits, proceed with caution. Gradually add weights after each set to know your true strength.
Barbell Preacher Curl Alternatives & Variation
Barbell Curl
Standard barbell curls are the perfect alternative if you want to build your biceps at home. This exercise targets the bicep brachii while engaging the brachialis and brachioradialis muscles.
How to do it:
- Stand with proper posture and get a hold of a barbell with your hands shoulder-width apart.
- Slowly lift the barbell, squeezing your biceps at the top.
- Lower the barbell while keeping your elbows close to your body.
Dumbbell Preacher Curl
The dumbbell preacher curl is an effective variation of the preacher curl that primarily targets the long head of the biceps brachii while activating the short head and forearm muscles.
How to do it:
- Sit on the preacher bench and position the dumbbells with your armpits touching the top of the pad.
- Curl the dumbbells up towards your chest, pausing for a second to contract your biceps.
- Lower the dumbbells down with a controlled movement, keeping your elbows still.
Barbell Spider Curl
The barbell spider curl is a great alternative that helps your biceps grow by isolating the short head along with the brachialis and brachioradialis muscles.
How to do it:
- Position a standard bench at a 45-degree angle.
- Lie on your stomach and grip a barbell with your hands spaced shoulder-width apart.
- Bring the barbell up towards your shoulders completely.
- Pause for a moment. Lower the barbell down, fully extending your arms at the lowest point.
Final Thoughts
The barbell preacher curl is the perfect bicep exercise to choose if you have skinny arms. This exercise is effective for your arms, not just your biceps, as it engages all the surrounding muscles.
However, attempting preacher curls can be overwhelming without knowing the correct form and technique. Without proper guidance, you may risk injury or ineffective results.
Therefore, it’s crucial to learn proper execution to maximize the benefits and minimize the risks.
Featured image by My PT Hub/YouTube edited by SA
