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🔥 How to Biceps Preacher Curls
- Target muscle: Biceps
- Synergists: Biceps Brachii, Brachialis
- Mechanics: Isolation
- Force: Pull
🚨 Barbell preacher curl
✅ How to:
- Position a loaded barbell on the rest of a preacher bench.
- Sit on the preacher bench and lift the barbell off the rest using a shoulder-width underhand (supinated) grip.
- Rest the backs of your upper arms on the padded surface, with your elbows fully extended.
✅ 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.
🚨 Cable preacher curl
✅ Starting position
- Position a preacher bench in front of low cable pulley.
- Attach a wavy or straight bar to the pulley.
- Grasp the bar using a shoulder-width supinated (underhand) grip.
- 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.
- Keeping the backs of your upper arms flat on the padded surface, exhale as you curl the bar towards your shoulders.
- Hold for a count of two and squeeze your biceps.
- Inhale as you lower the bar until your arms are fully extended.