Lying barbell preacher curl

Biceps

• Target muscles: arms
• Equipment: barbell
• Level: intermediate

How to do it

1. Lie face down on an incline bench with your chest and stomach on the pad, legs extended back, feet braced on the floor.
2. Grip the bar underhand at shoulder-width, arms hanging freely down over the top edge of the bench.
3. Without moving your shoulders, bend your elbows and curl the bar up toward your shoulders, squeezing your biceps.
4. Hold at the top, keeping your torso pressed against the bench.
5. Lower the bar back down under control until your arms are fully extended.
6. Repeat for the desired number of reps.

Swap it for

• Thigh-Supported Biceps Curl
• Preacher bench reverse-grip EZ-bar curl
• Preacher bench reverse-grip dumbbell curl
• Standing dumbbell curl over preacher bench
• barbell preacher curl

Harder

• Dumbbell Curl in V-Sit on BOSU
• dumbbell bicep curl on exercise ball with leg raised
• Single-Arm Dumbbell Curl on Stability Ball, One Leg Raised
• Seated Dumbbell Curl on Stability Ball (One Leg Forward)

Easier

• Thigh-Supported Biceps Curl
• lever hammer grip preacher curl
• Lever preacher curl