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Intermediate
Biceps
Barbell Lying Preacher Curl
This exercise works mainly on your biceps. You use a special bench to keep your upper body and shoulders still, which forces your biceps to do all the lifting.
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How to Perform
- 1Sit on the bench with your chest flat against the pad and your arms hanging over the edge, holding the bar with your palms facing up.
- 2Keep your upper arms completely still, breathe out, and lift the bar by squeezing your biceps.
- 3Keep lifting until the bar reaches the height of your shoulders.
- 4Hold the bar at the top for a moment and squeeze your arm muscles hard.
- 5Breathe in and slowly lower the bar back down to the starting position.
- 6Repeat these steps for the number of times you want to do the exercise.
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