Barbell Preacher Curl.

Make every rep count.

1. 01

   Set up: Load the bar and sit tall with your chest firmly against the preacher bench.

2. 02

   Grip & position: Take a supinated grip (palms up). Keep your upper arms glued to the pad—only your forearms should move.

3. 03

   Start: Let your arms extend under control until your biceps are fully stretched (don’t let your elbows lift or slide).

4. 04

   Curl: Take a deep breath, then curl the bar by bending at the elbows until it reaches about shoulder height.

5. 05

   Peak squeeze: Pause briefly and squeeze your biceps at the top without rocking your torso.

6. 06

   Lower: Slowly lower the bar back to the start, keeping tension and control—avoid bouncing or locking out hard.

7. 07

   Repeat for your target reps.