The Barbell Preacher Curl

Barbell Preacher Curl
Aim To develop the lower area of the biceps and to lengthen the biceps muscles.
How To perform 1) Adjust seat or arm support height so that, while seated, top of arm support pad is at chest level. 2) Position arms shoulder width apart with elbows and upper arm supported on pad. 3) Start position: Grasp bar with underhand grip (palms facing up) with elbows slightly bent. 4) Flex at elbows and curl bar up until forearms are perpendicular to floor. Contract biceps at top of movement. 5) Return to start position. 6) Remember to keep shoulders stabilized - do not shrug shoulders forward on down (eccentric) phase of movement. Do not fully extend elbows at bottom of movement.

This weight lifting exercise is especially good for anyone who has space between the lower biceps and the elbow joint. It will help fill in and shape this area and help to create thickness throughout the biceps.

You can use an ez bar for this movement, or even use a dumbbell. Dont lean back as you lift the bar, and deliberately flex the muscle extra hard as you come to the top of the movement, where there is little stress on the biceps muscles.