Lying preacher curl with barbell
The lying preacher curl with barbell is an excellent exercise for targeting the biceps brachii, brachialis, and brachioradialis. By lying on a preacher bench, it isolates the biceps, ensuring maximum muscle engagement and minimizing the risk of cheating through body momentum. This isolation enhances muscle hypertrophy and strength, making it ideal for athletes looking to improve their arm size and performance in sports requiring strong arm movements. Additionally, the controlled movement helps improve focus and form, reducing the risk of injury. Athletes can benefit from increased arm stability and endurance, essential for activities like lifting, throwing, and climbing.
| Primary muscle group: | Arms |
| Exercise type: | Barbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
15kg
Avg. weight
33lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Set Up: Lie flat on a bench, holding a barbell with your arms extended and hanging down horizontally. This is your starting position.
- 2Upper Arm Positioning: Ensure your upper arms stay stationary throughout the movement. Only your forearms should move.
- 3Curl the Weight: Curl the barbell upward as high as you can while squeezing your biceps. Exhale during this portion of the movement. Avoid swinging your arms.
- 4Hold the Contraction: At the peak of the curl, hold the contraction for one second to maximize muscle engagement.
- 5Lower the Weight: Slowly lower the barbell back to the starting position while inhaling. Ensure you fully extend your arms.
- 6Repeat: Continue the exercise for the recommended number of repetitions, maintaining proper form throughout.
Tips & Tricks
Control Your Movement: Focus on slow and controlled movements throughout the curl to maximize muscle tension and avoid using momentum.
Grip with Precision: Use a shoulder-width grip on the barbell to ensure balanced muscle activation and reduce stress on your wrists.
Keep Elbows Fixed: Ensure that your elbows remain fixed on the bench throughout the exercise to isolate the biceps efficiently and to prevent cheating by using other muscle groups.
Avoid Locking Out: Do not lock out your elbows fully at the bottom of the movement. Keeping a slight bend helps maintain constant tension on your biceps.
Partial Reps at Failure: If you reach muscle failure, consider performing partial reps to extend the set and push your biceps to their limit.
Use Your Core: Engage your core while lying on the preacher bench to maintain stability and avoid unnecessary strain on your lower back.
Warm Up Properly: Ensure you warm up your biceps and forearms adequately before starting the exercise to prevent strains or injuries.
Mind-Muscle Connection: Concentrate on squeezing your biceps at the top of the movement to enhance the mind-muscle connection and improve muscle gains.
Breathing Technique: Exhale during the lifting phase (concentric) and inhale during the lowering phase (eccentric) to maintain proper breathing and rhythm.
Adjust Weights Wisely: Start with a lighter weight to master the form and gradually increase the load as you become more comfortable and stronger with the movement.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
