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§ L · Exercises · BicepsUpdated 6/2026

Barbell Preacher Curl

Builds the biceps with strict isolation and improves pulling strength and carrying. The preacher bench helps keep the movement consistent.

Muscle group
Biceps
Equipment
Barbell
Exercise type
Isolation
Technique
Basic technique

Muscles worked

§ 01 · Muscles
Primary muscle
Biceps
Supporting muscles
Forearm

How to perform

§ 02 · Steps
  1. 01

    Sit at the preacher bench and adjust the seat height so your upper arms rest firmly against the pad and your armpits are close to the top edge of the pad.

  2. 02

    Grip the bar with an underhand grip at shoulder width, brace your core, keep your chest up, and pull your shoulder blades lightly back together.

  3. 03

    Curl the bar up toward your shoulders in a controlled motion without letting your elbows slide forward or your upper arms lift off the pad.

  4. 04

    Pause at the top and squeeze your biceps briefly without letting your wrists bend backward.

  5. 05

    Lower the bar slowly until your arms are almost fully extended, keeping tension in your biceps, and return to the next repetition.

Beginner's guide

§ 03 · Guide
What it works

Builds the biceps with strict isolation and improves pulling strength and carrying. The preacher bench helps keep the movement consistent.

What it should feel like

You should feel it in your biceps. You should not feel it mainly in your wrists, shoulders, or lower back.

Most common mistake

A common mistake is lifting your upper arm off the pad or swinging the bar. Keep your upper arm planted and lower the bar under control.

How to get started at the gym

§ 04 · SisuLift

Barbell Preacher Curl is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Keep your upper arms in contact with the pad throughout the movement and make it purely an elbow flexion. Use a controlled lowering phase and stop before your elbows fully lock out.

The barbell preacher curl isolates the biceps and reduces assistance from body momentum.

More exercises: Biceps

§ 06 · Same muscles

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