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Preacher Curls - Biceps
In this lesson you will learn how to do proper preacher
curls.
The preacher curl is a biceps exercise, where you have your upper arms
flat on a arm
support pad and curl up a weight with the strength of your biceps.
It's recommended to do preacher curls with an ez-bar, but you can also
do them with
a straigth barbell, dumbbells or with only one arm. ( single arm dumbbell
preacher curl )
Find more biceps exercises at weight training main.
Technical description: Preacher Curls - Biceps
- Sit onto the preacher curl bench and grasp the EZ-bar with a V-undergrip.
Keep your upper arms flat on the arm support during the whole exercise.
The arms have to stay totally prallel and the shoulders have to stay as low as possible.
Don't elevate your shoulders or your elbows as you move the weight.
- Curl up the weight without elevating the shoulders or the elbows and stop before your forearms reach vetical level
or when the bar is approximately 20 cm from your shoulders.
Exhale at the same time.
- Extend your arms as far as your elbows feel comfortable, and exhale at the same time.
Keep your arms parallel and your elbows pretty close together.
Many weight lifters like to fully extend the arms, so that the biceps are stretched slightly at the lowest position.
If you decide to do so, make sure you slow down the motion before the arms are totally extended.
( because you could injure your elbows )
I personally prefer to stop at approximately 175°,
so that my
biceps still protect my elbows.
Trainer advice: Preacher Curls - Biceps
- Move the weight slowly and concentrated.
- The down motion is a bit slower than the up motion.
- If you grasp the bar with an overgrip, you will train your forearms more than your biceps.
( see reverse preacher curl instruction )
Related instructions: Preacher Curls - Biceps
Videos: Preacher Curls - Biceps
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