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90º Preacher Curl - Phase 3
Phase 3 Hypertrophy 1
90 Degree Preacher Curl - Phase 3 - Hypertrophy Phase 1 - Day 4: This is the third & final exercise for day 4 of Hypertrophy Phase 1; the preacher curl on the 90 degree bench. You should have a shoulder width grip & lean over the bench. . As long as your body is over the top of the bench, there's not much you can do wrong. Control the weight on the way down, getting a full stretch in order to get a full contraction at the top of the movement. Ensure the movement is nice & smooth, slow on the way down & squeeze on the way up. For the hypertrophy phase, aim for 15 reps on the first set, 12 for the second & 10 for the last set, pyramiding the weight up & finishing with all out intensity as it is the last exercise for the day. Don'ts - Avoid using too wide a grip, swinging the weight up & bringing the body back off the back of the bench. While this will still work the biceps, you are not getting a the full range of motion in order to achieve full contraction. Nick Jones - World Bodybuilding Champion & Nathan Wallace - Natural Bodybuilder