Why Preacher Curls are the Best Bicep Exercise You're Not Doing

Preacher curls are an excellent exercise for isolating and targeting the biceps, specifically the long head of the biceps brachii muscle.

This exercise is performed using a preacher bench, which helps stabilize the upper arms and reduces the involvement of other muscle groups, allowing for a more focused contraction of the biceps. Here’s how you can perform preacher curls correctly:

Equipment Needed:

• Preacher bench

• Barbell or dumbbells

Steps to Perform Preacher Curls:

Setup:

Adjust the preacher bench so that the seat and pad are positioned comfortably for you.

Sit on the preacher's bench and position your upper arms (elbows) firmly against the sloped pad.

Starting Position:

Grasp a barbell or dumbbells with an underhand grip (palms facing up).

Your arms should be fully extended, and the barbell or dumbbells should be hanging down in front of you.

Execution:

Keep your chest up, shoulders back, and core engaged throughout the movement.

Exhale and slowly curl the barbell or dumbbells upwards by flexing your elbows.

Focus on squeezing your biceps as you lift the weight.

Keep your upper arms firmly against the pad to isolate the biceps.

Peak Contraction:

At the top of the movement, when your forearms are close to your biceps, pause and squeeze your biceps for a moment to maximize the contraction.

Lowering Phase:

Inhale and slowly lower the barbell or dumbbells back down to the starting position in a controlled manner.

Allow your arms to fully extend, but do not lock your elbows.

Repetitions:

Aim to perform 8-12 repetitions per set.

Use a weight that challenges you while allowing you to maintain proper form throughout the exercise.

Sets:

Depending on your fitness level and goals, perform 3-4 sets of preacher curls.

Tips for Preacher Curls:

Focus on using a slow and controlled movement throughout the exercise.

Avoid swinging the weight or using momentum to lift the barbell or dumbbells.

Keep your elbows firmly against the pad to isolate the biceps and prevent cheating.

Use a full range of motion by fully extending your arms at the bottom of each repetition and contracting your biceps at the top.

Experiment with different grip widths (narrow or wide) to target different areas of the biceps.

Variations:

Machine Preacher Curls: If available, you can use a preacher curl machine instead of free weights for added stability and control.

One-Arm Preacher Curls: Perform preacher curls one arm at a time using a dumbbell to focus on each bicep individually.

Reverse Grip Preacher Curls: Perform preacher curls with an overhand (reverse) grip to emphasize the brachialis and forearm muscles.

Incorporate preacher curls into your arm workout routine to help build strength and size in your biceps effectively. Adjust the weight and repetitions based on your individual fitness level and goals.