This exercise involves using a barbell to perform a bicep curl while seated on a preacher bench with the palms facing down. The movement targets the brachialis and brachioradialis muscles in addition to the biceps.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets the brachialis muscle, which is located underneath the biceps and helps to increase arm thickness and overall arm size
- Helps to improve grip strength and forearm development
- Allows for a greater range of motion compared to traditional bicep curls
- Can be performed with heavier weights, leading to greater muscle activation and strength gains
- Provides variation to bicep workouts, preventing plateau and promoting muscle growth
How to perform
- Start by sitting on a preacher bench with your chest against the pad and your arms extended over the bench, holding a barbell with an overhand grip.
- Slowly lower the barbell towards your forearms, keeping your elbows stationary and close to the bench.
- Pause for a moment at the bottom of the movement, then slowly raise the barbell back up to the starting position.
- Repeat for the desired number of repetitions.
- Make sure to keep your upper arms and elbows stationary throughout the exercise, and focus on using your biceps to lift the weight.
FRONT VIEW
BACK VIEW
Forearms
Primary
Biceps
Primary