Barbell Preacher Curl
Differentiation: Mechanics
This variation of a Preacher Curl is unique. Here is how: you use an Olympic bar. The Olympic bar has a wide weight distribution. This weight distribution works and develops the long head of your biceps.
Starting Position
To get into starting position, do this...
1) Locate a preacher curl bench.
2) Adjust the seat height so the top edge of the arm pad rests against your underarms with your upper arms lying along the length of the pad.
3) Obtain a fixed-weight barbell.
4) Set the bar on the bench's bar holder.
5) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.
6) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
7) Sit on the bench's seat.
8) Rest your arms across the pad.
9) Reach down and grasp the bar resting on the rack...
10) ...with your hands shoulder-width apart - with your palms facing upward.
11) If your elbows are correctly placed, your armpits will be pressed against the edge of the pad.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you curl the bar upward slowly towards your shoulders.
3) ...towards your shoulders.
4) Hold this position for one second.
5) Inhale as you slowly back down
6) ...until your arms are again lying straight across the pad.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your upper arms resting stationary on the pad and only move your forearms to allow your biceps to do all of the pulling.
Keep your body tight against the pad of the machine. If you let your body swing backwards to assist with lifting the bar, you will limit the effectiveness that this exercise has on your biceps.
Squeeze your biceps during the movement and at the top of the movement.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
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