Watch Preacher Curl
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Step 1. Sit at the preacher bench with your feet flat on the floor. Place your chest on the upper part of the pad and keep your back straight. Lean over and place your upper arms and elbows on the pad.
Step 2. Start with straight arms and then curl the weight up as far as possible, squeezing the biceps at the top of the motion.
Step 3. Lower the weight by straightening your arms all the way. Keep you elbows on the pad throughout the motion.
The preacher curl is an integral bicep exercise. The primary purpose of this exercise is to add size and shape to the lower end of the bicep muscle, around the elbow. However, the whole bicep is worked during the exercise and it can be used for overall bicep development. This is achieved by making sure that the exercise is performed with a full range of motion and squeezing at the top. This exercise is also beneficial to those with low back or shoulder problems. The seated position helps remove pressure from the low back and the bracing of the elbows against the pad prevents sway of the arms. The Preacher curl can be performed with either a dumbbell or an EZ bar and should be done with a medium grip.
Updated: March 31th, 2015