Preacher Curl (Bicep)

How to perform Preacher Curl

1.    To perform this movement you will need a preacher bench and an E-Z bar(or straight bar). Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
2.    With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position.
3.    As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.
4.    As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.
5.    Repeat for the recommended amount of repetitions

Videos

Muscles Targeted: Long head of the Biceps (Brachii)

Variations of Preacher Curl

DB Preacher Curl
BB(Straight) Preacher Curl
Cable Machine Preacher Curl
EZ Bar Preacher Curl

Points to Note

Keep your shoulders back and relaxed ¬avoid leaning forwards as you curl the bar up or the emphasis will shift from your biceps to your shoulders.
Keep your body still and your wrists locked.
Lower the bar until your arms are fully extended – shortening the downwards phase will reduce the effectiveness of the exercise

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