🔥聽How to Biceps Preacher Curls

  • Target muscle: Biceps
  • Synergists:聽Biceps Brachii, Brachialis
  • Mechanics:聽Isolation
  • Force:聽Pull

🚨聽Barbell preacher curl

Biceps Preacher Curls
Biceps Preacher Curls

✅聽How to:

  1. Position a loaded barbell on the rest of a preacher bench.
  2. Sit on the preacher bench and lift the barbell off the rest using a shoulder-width underhand (supinated) grip.
  3. Rest the backs of your upper arms on the padded surface, with your elbows fully extended.

✅聽Comments and tips

  • Adjust the seat to ensure that your upper arms, from armpits to elbows, lie flat on the padded surface of the preacher bench.
  • Keep your elbows in line with your shoulders.
  • Keep your body still. Only your forearms should move.
  • When you perform the barbell preacher curl, the short (inner) head of your biceps brachii enters into active insufficiency (i.e. develops slack) at the top of the curl, Therefore, the long (outer) head of your biceps brachii is activated more than is the short head.
  • Using an EZ bar might be easier on your wrists.

🚨聽Cable preacher curl

✅聽Starting position

  1. Position a preacher bench in front of low cable pulley.
  2. Attach a wavy or straight bar to the pulley.
  3. Grasp the bar using a shoulder-width supinated (underhand) grip.
  4. Sit on the preacher bench and rest your arms on the padded surface. Your arms should be fully extended and the cable should be pulled taut.
How to EZ Bar Preacher Curl
How to EZ Bar Preacher Curl

✅聽Execution

  1. Keeping the backs of your upper arms flat on the padded surface, exhale as you curl the bar towards your shoulders.
  2. Hold for a count of two and squeeze your biceps.
  3. Inhale as you lower the bar until your arms are fully extended.
  4. Repeat.
Make Biceps Wider
✅聽Make Biceps Wider

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