The barbell preacher curl is a great exercise to isolate the biceps. Adjust the seat on the preacher bench so that your upper arms sit comfortably on the padding when seated.

Load the desired weight on the barbell.

Sit on the preacher bench and grip the barbell with your hands shoulder width apart using an underhand (palms facing up) grip.

Keeping your back straight and eyes facing forwards, take the weight off the rack so you're supporting it with your arms slightly bent. This is the starting position.

Slowly raisethe weightuntil your forearms are at a right angleto the floor.

Squeeze the bicep at the top of the movement, and then slowly lower it back to the starting position.

Repeat for desired reps.

Preacher Curl Tips:

Don't pause when you lift the weight up, but pause at the bottom instead. Pausing at the top of the movement allows your biceps to have a quick rest.

Keep the motion slow and controlled throughout the set.

Always use a full range of motion to get the most out of this exercise.