✅ Preacher Curl Instructions:

  • To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
  • With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position.
  • As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
  • As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.
  • Repeat for the recommended amount of repetitions.

✅ Variations: You can perform this exercise also using a low pulley with an E-Z Bar attachment instead. In this case you will need to position the bench in front of the pulley. You may also use a wider grip for variety purposes.

Biceps Workout

✅ Preacher Curl Variations

🚨 Thumbless overhand preacher curl

✅ In a world where you can’t use thumbs for your curls, the man with the strongest grip is king. This thumbless variation on the classic preacher curl not only builds handshake-dominating power, but will also improve the strength of your forearms. It’s best to use an EZ-bar for this exercise, though you can also use dumbbells or a barbell, and naturally make sure you’re adept at the standard preacher curl before removing a digit from the equation.

✅ Set up as normal on the preacher bench, holding the bar in an overhand grip using just your fingers. Curl it up to your shoulders until your forearms are vertical. Pause here and squeeze the bar with your fingers, then lower it slowly.

Pin Loader Preacher Curl
Pin Loader Preacher Curl

🚨 Zottman preacher curl

✅ The rotating grip used in the standard Zottman curl means that it hits both your biceps and your forearms hard. When you do the Zottman curl on a preacher bench the focus moves to the biceps, which are worked from different angles, but you’ll also still get a handy forearm strength boost from the move.

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