Lying preacher curl with barbell

Exercise overview

Primary muscle group: Arms

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 15

Average per rep (lbs)*: 33

Description: Set Up: Lie flat on a bench, holding a barbell with your arms extended and hanging down horizontally. This is your starting position. Upper Arm Positioning: Ensure your upper arms stay stationary throughout the movement. Only your forearms should move. Curl 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. Hold the Contraction: At the peak of the curl, hold the contraction for one second to maximize muscle engagement. Lower the Weight: Slowly lower the barbell back to the starting position while inhaling. Ensure you fully extend your arms. Repeat: Continue the exercise for the recommended number of repetitions, maintaining proper form throughout.

Exercise ID: 00002

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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