What muscles does the Barbell Lying Preacher Curl work?

The Barbell Lying Preacher Curl primarily targets the biceps, focusing on the long head for maximum peak development. It also engages the forearms as secondary stabilizers during the curl movement.

What equipment do I need for the Barbell Lying Preacher Curl?

You will need a preacher bench and a barbell to perform this exercise correctly. If a preacher bench is not available, you can improvise with an incline bench at a suitable angle, ensuring your upper arms remain fixed.

Is the Barbell Lying Preacher Curl suitable for beginners?

Yes, beginners can use the Barbell Lying Preacher Curl as long as they start with a light barbell and focus on proper form. It’s important to avoid excessive weight to prevent strain on the elbows and wrists.

What are common mistakes to avoid when doing the Barbell Lying Preacher Curl?

Common mistakes include lifting with momentum, allowing the elbows to move forward, and not controlling the lowering phase. Always keep your upper arms fixed on the bench and move slowly to maintain tension in your biceps.

How many sets and reps should I do for the Barbell Lying Preacher Curl?

For muscle growth, aim for 3–4 sets of 8–12 reps with moderate weight. If your goal is endurance, use lighter weight and perform 12–15 controlled reps per set.

What safety tips should I follow during the Barbell Lying Preacher Curl?

Maintain a firm grip on the barbell and avoid locking out your elbows at the bottom. Keep movements slow and controlled to reduce the risk of tendon strain in your biceps and forearms.

Are there variations of the Barbell Lying Preacher Curl?

Yes, you can perform this exercise using an EZ curl bar to reduce wrist stress, or with dumbbells for unilateral work to correct muscle imbalances. Some lifters also use a cable machine for constant tension throughout the range of motion.

Barbell Lying Preacher Curl

Target Muscles

Primary:

Biceps

Secondary:

Forearm

Equipment Required

Bench

Barbell

Exercise Type

Weight & Reps

How To Do

Lie face down on a preacher bench with your chest supported and arms hanging over the edge, gripping a barbell with an underhand grip. Curl the barbell upward by contracting your biceps, keeping your upper arms still, then lower it back down with control. Focus on squeezing your biceps at the top of the movement for maximum contraction.

Step-by-Step Instructions

Begin by lying face down on a preacher bench, ensuring your chest and upper body are supported by the bench. Your arms should hang over the edge of the bench, fully extended.
Grip a barbell with an underhand (supinated) grip, keeping your hands shoulder-width apart.
Slowly curl the barbell upward by contracting your biceps, keeping your upper arms stationary and focusing on isolating the biceps.
Continue curling until the barbell reaches shoulder height or just before your forearms are perpendicular to the floor.
Pause briefly at the top of the movement, squeezing your biceps for maximum contraction.
Slowly lower the barbell back to the starting position, fully extending your arms while maintaining control.
Repeat for the desired number of repetitions.

Explore more biceps exercises or bench exercises in our exercise library.

Alternative Exercises

Barbell Preacher Curl

Biceps

Bench • Barbell

Barbell Prone Incline Curl

Biceps

Bench • Barbell

Dumbbell Preacher Curl

Biceps

Bench • Dumbbell

Dumbbell Alternate Preacher Curl

Biceps

Bench • Dumbbell

Frequently Asked Questions

What muscles does the Barbell Lying Preacher Curl work?: The Barbell Lying Preacher Curl primarily targets the biceps, focusing on the long head for maximum peak development. It also engages the forearms as secondary stabilizers during the curl movement.
What equipment do I need for the Barbell Lying Preacher Curl?: You will need a preacher bench and a barbell to perform this exercise correctly. If a preacher bench is not available, you can improvise with an incline bench at a suitable angle, ensuring your upper arms remain fixed.
Is the Barbell Lying Preacher Curl suitable for beginners?: Yes, beginners can use the Barbell Lying Preacher Curl as long as they start with a light barbell and focus on proper form. It’s important to avoid excessive weight to prevent strain on the elbows and wrists.
What are common mistakes to avoid when doing the Barbell Lying Preacher Curl?: Common mistakes include lifting with momentum, allowing the elbows to move forward, and not controlling the lowering phase. Always keep your upper arms fixed on the bench and move slowly to maintain tension in your biceps.
How many sets and reps should I do for the Barbell Lying Preacher Curl?: For muscle growth, aim for 3–4 sets of 8–12 reps with moderate weight. If your goal is endurance, use lighter weight and perform 12–15 controlled reps per set.
What safety tips should I follow during the Barbell Lying Preacher Curl?: Maintain a firm grip on the barbell and avoid locking out your elbows at the bottom. Keep movements slow and controlled to reduce the risk of tendon strain in your biceps and forearms.
Are there variations of the Barbell Lying Preacher Curl?: Yes, you can perform this exercise using an EZ curl bar to reduce wrist stress, or with dumbbells for unilateral work to correct muscle imbalances. Some lifters also use a cable machine for constant tension throughout the range of motion.