Muscles Worked: Biceps, good at targeting the lower biceps
Spotter Required: No
Minimum Equipment required: Preacher curl attachment on a bench press with a standard barbell
The Best Equipment to Use: Preacher curl machine
Warming up: To warm up, perform 1 set of 15 – 20 repetitions of the exercise with minimal weight, typically half you 1 rep maximum.
How often should I perform this exercise: Preacher curls are great for working the lower part of your biceps and can be performed on every bicep workout.
When should I perform this exercise: Preacher curls do not use as much energy as standing barbell curls so you can perform them near the start of your bicep workout.
How to do the exercise: Position yourself forward on the bench or machine with your chest against the preacher and your arms resting over it (you’ll notice your arms are at a slight angle).
Hold the barbell with an underhand grip, then curl the bar all the way up, when you reach the top hold for 1 to 2 seconds forcing the biceps to contract. Now lower the weight back down to the starting position.
Variations:
EZ Curl Bar: Using a EZ curl bar with preacher curls targets the bicep from a different angle, so it might be worth mixing this up with the standard straight barbell.
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