Exercise 0059 · REF SYJ4Bkt

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Barbell Lying Preacher Curl

Category

Upper Arms

Equipment

Barbell

Target

Biceps

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The lying preacher curl braces the arms against an inclined surface while lying down, which locks out the shoulders even more strictly than a standard preacher bench does. That removes essentially all momentum from the lift, leaving the biceps with nowhere to hide. It's a strict isolation option for lifters who find their curls sneaking in shoulder movement even on a regular preacher bench.

How to Do the Barbell Lying Preacher Curl

1. Sit 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. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
3. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
4. Hold the contracted position for a brief pause as you squeeze your biceps.
5. Inhale and slowly begin to lower the barbell back to the starting position.
6. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Lying Preacher Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps Barbell Prone Incline Curl Barbell · Biceps

Equipment Alternatives

Don't have barbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band · Biceps Cable Close Grip Curl Cable · Biceps Dumbbell Alternate Biceps Curl Dumbbell · Biceps

FAQ

What muscles does the Barbell Lying Preacher Curl work?

The Barbell Lying Preacher Curl primarily targets the biceps, with the forearms as the main supporting muscle group.

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

The Barbell Lying Preacher Curl is done with a barbell.

What's a good alternative to the Barbell Lying Preacher Curl?

If you don't have access to a barbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.