Preacher Curl
Primary Muscle Group: Biceps
Secondary Muscle Group: Forearm
Equipment Needed: Barbell or EZ Bar, Weight Plates
The Benefits of Preacher Curl
One of the key benefits that you get out of the preacher curl is that it takes away the ability for you to cheat whether voluntarily or involuntarily. Since you can’t swing as much as you do with seated or standing bicep curls, you are less likely to break your form.
The preacher curl is a classic exercise for building bigger biceps because the movement is all about isolating the biceps. With the back of the upper arms against the pad, it’s next to impossible to cheat. Go light, get a great pump, and build that peak!
Some key benefits of doing Preacher curls are;
Great exercise to isolate the biceps.
Eliminates momentum for a stricter movement.
The preacher curl is an exercise that focuses on building the biceps peak.
If you are looking for other exercises that are the best for building muscle or wanting to lose body fat then you should check our free workout plans or our affordable full workout plans with coaching for professionally designed workout plans that have been proven to get results.
If you are looking for other exercises that are the best for building muscle or wanting to lose body fat then you should check our Free Workout Plan or our Workout Plans With Coaching for professionally designed workout plans that have been proven to get results.
The Risks of doing Preacher Curl
When not using correct form, the preacher curl can be a very dangerous exercise. Using too much weight can have a severely negative effect on biceps tendon and shoulder joint strain. Trying to move heavy weight with poor form will not build muscle mass, it will only put you at risk or a tear or muscle strain.
How To Do Preacher Curl
1. Firstly, adjust the height of the seat on the preacher bench so that when you sit on it, the back of your upper arms sit comfortably flat on the padding.
2. Grab a barbell or EZ bar with your hands and sit on the preacher bench.
3. The back of your arms should be resting flat on the padding with your arm fully extended.
4. Execute the exercise by slowly raising the bar up and squeezing the bicep at the top of the movement.
5. Slowly lower the dumbbell until your arm is fully extended.
For Perfect Technique
Keep the motion slow and controlled throughout the set.
Don't "rest" at the top of the movement.
Squeeze the biceps as hard as possible as your get the weight to the top.
Use a wide grip to work the inner biceps and a close grip to work the outer biceps.
Variations
Once you have mastered the Preacher Curl exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Concentration Curls
1. Select the desired weight from the rack, and sit in an upright position on a flat bench.
2. Hinge forward and position your elbow near the base of your knee. Place your free hand on the other knee to stabilize yourself.
3. Using a supinated (palms facing up) grip, take a deep breath and curl the dumbbell towards your shoulder.
4. Once the bicep is fully shortened, slowly lower the weight back to the starting position.
5. Repeat for the desired number of repetitions on both sides.
How To Do EZ Bar Bicep Curl
1. The standing EZ bar curl is a variation of the barbell curl, but using an EZ bar. Grasp an EZ bar at around shoulder width apart using a underhand grip (palms facing up).
2. Stand straight up, feet together (you may be more comfortable taking one foot back for stability), back straight, and with your arms fully extended. The bar should not be touching your body.
3. Keeping your eyes facing forwards, elbows tucked in at your sides, and your body completely still, slowly curl the bar up.
4. Squeeze your biceps hard at the top of the movement, and then slowly lower it back to the starting position.