The preacher curl is a great exercise for developing your biceps.
Using a preacher curl bench and an E-Z curl bar, you can totally isolate the bicep with minimal forearm involvement.
Major Muscles Targeted: Biceps
Other Muscles Used: wrist
It is essential that you perform the exercise using perfect form, especially if you have neck or lower back problems.
- Sit down at a preacher bench with an E-Z barbell at your shoulders. Have someone hand you the bar or lift it from the rack.
- Use an underhand grip with your hands tilted inwards slightly. Grip the inner section of the E-Z bar.
- Your feet should be placed firmly on the floor at 90 degrees. This is your starting position.
- Curl the bar towards your shoulders. Pause and squeeze your biceps at the top.
- Slowly lower the barbell back to the starting position.
- That counts as one rep.
- You can grip the E-Z bar at the wider section to target the outer part of the bicep more.
- You can also perform this exercise using dumbbells.
Do’s and Do Not’s
DO keep your body still during the exercise.
DO keep your shoulders back.
DO NOT lean forward as you will engage your shoulder muscles.
DO NOT let your arms lock out at the bottom of the movement. Doing so can damage your tendons, which connect your biceps to the bone. Tendinitis is sore and can last a long time.
If you have any comments, questions or tips for the preacher curl, please drop them below.