Step 1: Set your bar on the floor and add weight to the bar.
Step 2: After setting up the weights you will use for the exercise, pick the barbell up, and sit in a preacher curl machine. Your armpits should fit into the top of the preacher curl bench, locking you into place. Your hands will be about shoulder-width apart (or inside the angle on an EZ-Curl bar) and bar will start at the top and will be in line with your forehead. Keep your feet firmly on the floor, and make sure your back is tight and knees are bent. When grasping the barbell, wrap your thumbs around the bar tightly, using a double-underhand grip.
Step 3: Lower the bar in a controlled manner until the weight is lower than the weight pad on the preacher bench. Your arms should still be slightly bent at the bottom of the movement. Do not let your arms become completely straight, as this is an injury risk.
Step 4: With your wrists straight, bend your elbows and curl the bar upward toward your forehead in a controlled manner. Continue to keep your back tight and upright, keeping a slight bend to your knees. Your armpits and chest should remain in contact with the preacher curl at all times.
Step 5: Take a breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then set the barbell back on the ground. Weight can be added to the bar between sets
Benefits:
The preacher curl is a popular bicep exercise, and is one of the premier movements for building muscle in your biceps. The preacher curl is also a great movement for increasing your bicep peak.
It can be used as a great finisher to a workout, or a great compound movement to begin your arm day.
Its simplistic nature allows for a variety of skill levels to use the exercise, and the preacher curl can be instrumental in adding muscle and significant strength in your biceps and forearms when done properly.
Do not swing the weight up or lean back. Your armpits and chest should remain in contact with the preacher curl at all times.
Step 1: Set your bar on the floor and add weight to the bar. Step 2: After setting up the weights you will use for the exercise, pick the barbell up, keeping your arms straight and keeping the barbell close to or touching your thighs. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight...
Step 1: Set your bar on the floor and add weight to the bar. Step 2: After setting up the weights you will use for the exercise, pick the bar up, keeping your arms straight and keeping the bar close to or touching your thighs. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight and knees...
Step 1: Set your bar on the floor and add weight to the bar. Step 2: After setting up the weights you will use for the exercise, pick the bar up, keeping your arms straight and keeping the bar close to or touching your thighs. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight and knees...
Step 1: Set your bar on the floor and add weight to the bar. Step 2: After setting up the weights you will use for the exercise, pick the barbell up, keeping your arms straight and keeping the barbell close to or touching your thighs. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight...
Step 1: Set your bar on the floor and add weight to the bar. Step 2: After setting up the weights you will use for the exercise, pick the barbell up, keeping your arms straight and keeping the barbell close to or touching your thighs. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight...
Step 1: Set your bar on the floor and add weight to the bar. Step 2: After setting up the weights you will use for the exercise, pick the barbell up, keeping your arms straight and keeping the barbell close to or touching your thighs. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight...
Step 1: Set your bar on the floor and add weight to the bar. Step 2: After setting up the weights you will use for the exercise, pick the barbell up, keeping your arms straight and keeping the barbell close to or touching your thighs. Keep your feet firmly on the floor, pinch your shoulder blades together and make sure your back is tight...
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