The preacher curl

The preacher curl, an exercise I don’t do often but one that I should do because it is a great bicep exercise workout, especially if you are really looking to isolate the muscle. My gym offers a space to do the curl like in the video above ( I assume most gyms do) but if not, there are ways to get it done with a little bit of creativity. I tend to biceps on my upper body day as an accessory workout with my bench press & used as a form of supersets (which this exercise would be good for). Typically when doing the preacher curl you want to be sure to be slow and contracted. Watch the above video for a demonstration. 

How to (step by step)

  1. You will need an EZ bar — Like the above bar in the video. You will have your hand placement on the close inner bar handle (best to have someone hand it to you, but if not, use the front bar rest attached to the preacher bench) Palms forward and slightly tilted inwards
  2. chest against the preacher bench, and arms pressed against the preacher bench– hold the EZ curl bar at shoulder length. 
  3. While breathing in, slowly lower the bar until biceps are fully stretched 
  4. While exhaling, use your biceps to curl the weight until biceps are fully contracted. 

The preacher curl is what helps to build the ‘peak’ in your biceps, it works the shorter head of the bicep muscle. Again a great exercise if executed properly and with slow contracted movements; making sure to squeeze on your way up & fully stretch on the way down & pay attention to make sure you are breathing. 

Published by fitnessgrad

Hello! College graduate in exercise science and ACSM Certified Personal Trainer. My blog has all kinds of fun topics, something for everyone who is anyone that involves themselves with fitness. I like to think of fitness as a confidence booster, something to make us feel good and look good & pushes us to do things that make us feel more productive, unstoppable and stronger mentally and physically. My blog focuses on building people, and helping people see their true potential, while also sharing my journey with workouts, competing with powerlifting, and sharing how to's on workouts, so you step inside the gym with more knowledge. I don't know everything but I am on a voyage to build my character, my strength and work on my weaknesses --- with awesome people in my corner who support me and my goals. I plan on being your cheerleader, friend, coach and trainer all-in-one and most of all, I want to be your listener, the person who can listen and gain more knowledge about you and learn what makes fitness important to you; what's your why! (Your why will carry you to the finish line). It's important to have purpose for something, because you will need that purpose when you start to give up on yourself or want to quit. "Don't let the fire that guides you, dim" - Shay-lon Besides the fitness stuff, I reside in Ohio, love dogs and love pizza. Typical 26 year old trying to build an empire that brings out the best in others and makes me the best person I can be in all aspects in my life. Before I die, I want a reason to live, and I was given that reason each day I am able to wake up --- I have learned to not take life for granted and to explore as much as possible because to live with zero regrets would be fantastic! "I've conquered many things, but I still have much to learn about life, because nobody can know everything. & every battle is different" - Shay-lon

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