Strength / Barbell
This isolation exercise targets the biceps brachii and brachialis by fixing the upper arms on a preacher bench, minimizing momentum and maximizing tension.
Barbell
intermediate
isolation
Sit on a preacher bench with your chest against the pad, gripping a barbell with an underhand, shoulder-width grip.
Position your upper arms firmly against the pad, ensuring your elbows are slightly bent at the start.
Curl the barbell upwards by contracting your biceps, keeping your upper arms stationary on the pad.
Squeeze your biceps at the top of the movement, focusing on peak contraction.
Slowly lower the barbell back to the starting position, controlling the eccentric phase.
Fully extend your arms at the bottom to achieve a complete stretch in the biceps.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
