Preacher Bench Medium-Grip Barbell Curl Main Muscle: Bicep Other Muscles: None Mechanics: Isolation
Sit behind a preacher bench and adjust the pad of the bench so that your arms are resting on the bench and your feet are flat on the floor. Elbows and upper arms should rest on the pad of the bench. With your hands slightly closer than shoulder-width apart, grab a barbell with an underhand grip. As you lean into the stand of the preacher bench, chest muscles should be even with the pad of the bench. As you exhale, slowly bring the bar towards your biceps. Do not move the elbows or upper arms off the bench. Once the barbell reaches the biceps, pause and inhale as you return the bar to the starting position.
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