Preacher Curl (Barbell)
Trains the biceps. You need a barbell. 5 of our free programs use it, across 14 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Preacher Curl (Barbell)
These numbers are counted from the programs themselves, not averaged off the internet.
5of our 50 programs use it
3×10–15the shape they run most (10 sessions)
1:00typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Bro Split | Arms | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHAT | Chest & Arms Hypertrophy | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Physique Peak | Upper Pump | 3×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Twice-A-Day | PM — Shoulders & Arms Pump | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Vince Gironda 8×8 | Shoulders & Arms | 8×8 | Linear: +2.5 kg on success, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Preacher Curl (Barbell) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Preacher Curl (Barbell) trains
Technique
How to do the Preacher Curl (Barbell)
- Sit on a preacher bench with your feet flat on the floor. Position your upper arms on the preacher pad, holding a barbell with an underhand grip (palms facing up), hands shoulder-width apart. Your arms should be fully extended.
- Engage your core and keep your back straight. Curl the barbell upwards towards your shoulders by bending your elbows.
- Squeeze your biceps at the top of the movement, ensuring the barbell reaches shoulder height.
- Lower the barbell back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your upper arms stationary on the preacher pad to isolate the biceps.
- Perform the movement slowly and with control to maximize muscle engagement and prevent injury.
- Breathe steadily, exhaling as you curl the barbell up and inhaling as you lower it back down.
Substitutes
Swap Preacher Curl (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Preacher Curl (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.