One of the hardest and most effective bicep exercises is the Preacher Curl. This is an excellent exercise for strength building and muscle mass growth.
The reason why this exercise is so effective is that the Preacher Curl bench (such as the one pictured on the left) helps to isolate the bicep muscles and guarantee that they make the effort required to lift the barbell or dumbbell (single arm or double arm varations).
Due to this muscle isolation, you may find it hard to lift as much weight as with less restrictive exercises such as a barbell bicep curl. However, this is actually good as it ensures that your biceps are the muscles making the effort involved.
A Precher Curl Bench is found in any worthwhile gym and can also be bought for use at home, as long as you have the room for it.
How to do Preacher Curls
Starting position
- Sit down on the Preacher Bench with your feet against the lower floor bar of the bench.
- Adjust the height of the seat so that your underarms can rest comfortable on the arm-pad.
- Place both arms on the arm-pad and grab the barbell or EZ bar in an underhand grip with your hands spaced at shoulder width.
Movement
- Without rising from your seat, curl the bar upward until your arms are pointing diagonally at the ceiling.
- You don’t need to curl your arms all the way up. A little over halfway should be enough.
- Pause at this position for a second and slowly lower the bar down to the starting position.
- That’s one rep.
Tips:
- Make sure your arms remain glued to the pad and that your elbows don’t slide.
- Don’t rise off the seat. If you do you need to reduce weight.
- Don’t curl your wrists as this can put undue strain on them.
- Make sure you use your biceps alone to lift the bar.
- Exhale on the way up, inhale on the way down.
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In Conclusion
Preacher Curls are an excellent and effective bicep exercise to build muscle mass and increase strength as well. The key is to make sure that you don’t put on too much weight that will cause you to “cheat” and break the isolation benefit that this workout provides you with.
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