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All exercises

Barbell lying preacher curl

Intermediate

Barbell lying preacher curl is a isolation barbell exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Barbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Sit on a preacher bench with your chest against the pad and your arms extended over the edge, holding a barbell with an underhand grip.
  2. 2Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  3. 3Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
  4. 4Hold the contracted position for a brief pause as you squeeze your biceps.
  5. 5Inhale and slowly begin to lower the barbell back to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Bodyweight side lying biceps curlBodyweight
  • Biceps leg concentration curlBodyweight
  • Ez barbell reverse grip preacher curlEZ bar
  • Dumbbell reverse preacher curlDumbbell
  • Dumbbell standing preacher curlDumbbell
  • Barbell preacher curlBarbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Lever hammer grip preacher curlMachine
  • Lever preacher curlMachine

Harder variations

  • Dumbbell biceps curl v sit on bosu ballDumbbell
  • Dumbbell bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell seated one arm bicep curl on exercise ball with leg raisedDumbbell
  • Dumbbell alternating bicep curl with leg raised on exercise ballDumbbell
Logged today · 90 seconds restBarbell lying preacher curl

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