About Preacher Curl:
Preacher curls is the best exercise to build long peaked biceps and reduce the space in the elbow region. Also check how to do cable curl with preacher bench & reverse preacher bench curl. Many Weight Trainers complain that they have a large space between their biceps and elbow joint. This asks for a longer biceps muscle.
Although the shape of the biceps is hereditary and the biceps can have a long tendon or long muscle belly, you can get fullness in this crucial area giving your arms a complete look.
If you have long tendon then preacher curls is the best exercise to build a longer biceps lower end and get a full biceps pump.
To Build the lower end of biceps and develop a biceps peak.
This exercise is done on seated a Preacher Bench with a Barbell or E-Z curl Bar and cable curl.
1. Get seated on Preacher Bench with your chest against the support and grab hold of the bar placed in the preacher bench rack in front of you.
2. Curl the bar as in standard barbell curl and get maximum contraction at the top.
3. Perform the negative - the lowering of the bar slowly feeling constant stress throughout the movement and lower the bar to get the maximum extension.
How Many Reps:
1. First Set: 16 REPS
2. Second Set: 12 REPS
3. Third Set: 8 REPS
4. Fourth Set: 6 REPS (If need)
Points to Remember
• Exhale while you exert.
• Keep very strict form and do not lift off the back rather use your biceps only.
Preacher Curls Variations:
1. Preacher Dumbbell Curls
This exercise is done exactly like the Preacher barbell curls but using dumbbells allows you to force each arm to work independently.
2. Cable Curls with Preacher Bench
Here you use a cable attached to a low pulley instead of the Cable provides constant tension throughout the exercise and is an excellent alternative to Preacher Barbell curls.
3. Reverse Preacher Curls
An excellent exercise to build biceps and the outer side of forearms. This exercise is done with an overhand grip and done just like Reverse Curls.
If you find any pain in shoulder and arm please don’t do any exercise, it may cause serious injury and may make your fitness career in the black whole. So make sure to do the right movement or call your gym instructor in order to follow the right position and posture of exercise.