Preacher Curls

Introduction

Preacher curls are a highly effective isolation exercise specifically designed to target the biceps brachii, with an emphasis on the long head of the muscle. By utilizing a preacher bench, this exercise minimizes the involvement of other muscle groups and reduces the potential for cheating, thereby ensuring a more focused and intense contraction of the biceps. The unique positioning of the arms on the angled pad helps to maintain constant tension throughout the entire range of motion, making preacher curls an excellent choice for those aiming to enhance bicep hypertrophy and achieve a well-defined, muscular upper arm.

Execution

How to Execute Preacher Curls

Setup

1. Adjust the preacher bench so that the pad is at a comfortable height. Your upper arms should rest flat on the pad, and your armpits should be at the top edge of the pad.
2. Select an appropriate weight for the barbell or EZ curl bar. Start with a lighter weight if you are new to this exercise.
3. Sit on the bench and position your feet flat on the floor for stability.
4. Grip the barbell with an underhand grip (palms facing up), hands shoulder-width apart.

Execution

1. Begin with your arms fully extended and the barbell resting on the lower part of the pad.
2. Take a deep breath and brace your core.
3. Slowly curl the barbell upwards by contracting your biceps. Keep your upper arms stationary and focus on moving only your forearms.
4. Continue curling until your forearms are vertical or slightly beyond vertical, and your biceps are fully contracted.
5. Pause briefly at the top of the movement, squeezing your biceps.
6. Slowly lower the barbell back to the starting position, fully extending your arms.

Finishing

1. After completing your set, carefully place the barbell back on the rack or floor.
2. Stand up slowly to avoid dizziness.
3. Stretch your biceps and forearms to aid in recovery.