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Preacher Curls - Muscles Worked & Benefits

Exercise Type: Single-joint
Primary Muscles Worked: Biceps

Bicep Preacher Curls emphasise the lower part of the bicep, particularly the space between the lower bicep and the elbow joint. The Bicep Preacher Curl is beneficial in shaping and filling this specific area of the muscle. By using a Preacher Bench each curl will be controlled and stable. No other exercise works the biceps in such isolation as Preacher Curls because your arm is held stationary.

Preacher Curls - Exercise Workout & Technique

  • Load the barbell with the amount of weight that permits you to complete strict reps without cheating.
  • Rest your pecs up against the preacher bench, your arms going over it as they are extended.
  • Grasp the barbell with your palms facing you.
  • Exhale and lift the bar up so that you feel the contraction in the bicep. Hold.
  • Inhale and lower the weight in a controlled manner.
  • Repeat this exercise for the desired rep range.

Preacher Curls - Tips & Safety

  • Keep your body locked against the preacher bench throughout the exercise. This puts the arm at an angle and therefore puts more stress on your biceps.
  • Be sure to hold the bar steady, lift all the way up to your head and resist all the way down as you fully extend the arm.
  • Try not to lean back as you lift the bar. Squeeze the biceps at the top of the motion.

Preacher Curls - Alternatives

  • Instead of a straight bar, you can use an E-Z (bent) bar as an alternative.
  • The Preacher Bench can also be used for One Arm Dumbbell Curls in order for you to focus on your stability throughout each motion.
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