Everyone loves to train arms but building an impressive set of biceps can prove harder than it looks.
Not all of us are blessed with genetics that allows us to smash out a few curls at the end of our workout in a few bicep curls each week and suddenly need to buy larger t-shirts. Most athletes need all the help they can get and introducing preacher curls to your bicep training will certainly help you to isolate and grow your arms!
In this post, we are going to take an in-depth look at the preacher curl and uncover why this exercise is worth a place in your training program!
What is a Preacher Curl?
The preacher curl differs from a regular dumbbell or barbell curl as you perform the exercise while seated on a preacher bench which consists of a seat and an angled pad that supports the arms and isolates them from the rest of the body. A preacher curl can be completed in either a standing or seated position. Your elbows rest on the pad and using a dumbbell, barbell or e-z bar, you simply extend the arms away from your body to achieve a full range of motion and then curl the weight towards your shoulders, contracting the bicep muscles as you go.
Preacher Curl Benefits
Isolation – Specifically targets the bicep muscle, the angled pad and seated support allows for greater isolation than standing curls. More isolation = More gains!
Form – The preacher curl is known for ensuring strict form, the angle of the bench and the position of the arms limit momentum and prevent cheating motions, forcing the biceps to bear the brunt of the effort.
Preacher curls are highly effective for developing biceps strength, size, and definition, making it a great choice for anyone looking to sculpt impressive arms.
How To Perform A Preacher Curl
Typically, the preacher curl is performed with an E-Z bar (curl bar) but if there is no bar available you can use a barbell or a dumbbell .
This demo will show you the movement in action and below we drill into how to get set up correctly, areas to focus on during the curling phase as well as common mistakes that you must avoid if you are to maximise your gains!
Set up – Seated
- Load the bar with the appropriate weight. If you train biceps regularly use approximately 50% of your regular bicep curl weight as a starting point.
- Sit down on the preacher bench and adjust the seat so that your triceps and upper chest are both in contact with the bench.
- Grip the bar with an underhand grip, hands about shoulder width apart.
Set up – Standing
- Stand facing the bench with feet shoulder width apart and knees slightly bent
- Rest your arms on the bench: Lean forward and place the back of your upper arms (just above the elbows) against the top padding of the preacher curl bench.
The Curl Itself
- Extend your elbows so your arms are straight, this ensures you are getting a full range of motion.
- Curl the bar by bringing your hands towards your shoulders keeping your upper arms tight to the pad and squeeze your biceps at the top of the curl
- Squeeze at the top: When the weight reaches shoulder level, squeeze your biceps for a brief moment to maximize the contraction.
>>>> FOCUS ON CONTRACTION AND EXTENSION OF YOUR BICEPS WHILE PERFORMING THE EXERICSE<<<<
The Eccentric Phase (i.e. lowering the bar)
- Slowly lower the bar back to the starting position, keeping your elbows tight to the pad with the bar under complete control. Keep your wrists firm throughout.
Note – If you struggle to control the weight, go lighter!
We are after good-quality bicep contractions with a full range of motion!
And that’s about it, it all sounds simple, doesn’t it! Well as always there are certain common pitfalls that we see in the gym, here are a few pointers on how to avoid them:
Common Mistakes
A very easy mistake to avoid is simply taking a minute or two to get the equipment set up correctly
Seat too low – You’ll get stuck lowering the bar and will not achieve a full range of motion.
Seat too high – Lose contraction at the top of the curl and will all hunch over the bar.
Both of these errors will also increase the risk of injury.
Too Much Weight – Range of motion and form should be your priority; we do not want to be testing a 1 rep max or working in low rep ranges here. Use a weight that will allow you to perform controlled reps in the 8-12 rep range.
Preacher Curl Alternatives
Train at home and don’t have a Preacher-curl machine?
We got you covered, well, that’s if you have an incline bench to work with
All you need to do is –
- Set the angle to one notch from vertical
- Get a dumbbell and stand behind the bench
- Position your upper arm along the top section of the bench
- Extend your elbow and lower the dumbbell as far as you can
- Then curl the dumbbell back towards your shoulder
Preacher Curl Variations
E-Z Bar Preacher Curl
The standard preacher curl uses an E-Z bar, if you are not familiar with this type of bar it is basically a bar with several curves and bends that are designed to reduce the stress and strain on wrists and elbows compared to using a regular barbell.
The E-Z bar is shorter in length and smaller in length so also easier to use at the preacher bench station.
Barbell Preacher Curl
Very similar to the e-z bar approach. If you have no issues with wrist/elbow discomfort then the barbell will allow you to handle more weight and the angled bench will promote stricter form than a standard barbell curl which can be open to a bit of cheating
Dumbbell Preacher Curl
Movements are the same as the other variations mentioned so far, the only difference is that you are performing the preacher curl with a weight in each hand, so removes the risk of a dominant side taking over and the unilateral movement will enable any strength imbalances to be identified.
Close Grip E-Z Bar
The E-Z bar tends to be the best option for performing close-grip preacher curls. The narrow grip works the long head of the biceps and allows for immense isolation of the bicep muscle and a fantastic pump.
Incorporating the Preacher Curl into a Workout
The preacher curl is an isolation exercise that can be used effectively for trainers looking to gain muscle size.
We would suggest 3-4 sets of 8-12 reps and experiment with the different variations listed in this post to find a version that feels the most comfortable and enables you to really feel like you are working the bicep to its absolute maximum.
Summary
The preacher curl is a must for anyone trying to build some serious guns!
The unique isolation that can be achieved combined with tight form and full range of motion is a hugely powerful combination that will have your arms firing !
Next time you train arms, visit the preacher bench and get building those guns!
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