How to Do a Preacher Curl

It's time to get biblical and start praying! Alright, we're not actually pushing religion on anyone, but we would like to tell you how to do a preacher curl and get a great workout in. It's time to blast those biceps!

First of all, if you're unfamiliar with this type of workout, you're definitely going to feel it the next day! You'll feel an extra burn because a preacher curl bench positions your arms at an angle so that it does an excellent job of isolating your bicep muscles for an optimal muscle workout. Plus, this isolation occurs throughout the entire movement of the workout, so it truly is a comprehensive isolation. Because of this isolation, your biceps do all the work, without any help from secondary muscles, so you get a much more complete workout. You may choose to use a barbell or dumbbell, but the barbell is usually the most popular choice among weight lifting enthusiasts.

Another reason preacher curls are excellent is because people can do a large range of weights doing them. As with most workouts, the more weight you lift, the stronger your muscles will be. Build up nice biceps through some heavy set reps.

If this is your first time doing preacher curls, you may want to try starting with a weight that is a little less than your normal bicep curl. Remember, the preacher curl significantly isolates your biceps, so you won't have the help of secondary muscles to pull through this one. Take a seat on the preacher curl bench (flat seat with a padded sections sloping down and away from you) and make sure the top of the pad is positioned near your underarms. It's vital to make sure your seat is at the correct height to allow for this underarm positioning-this will ensure the best technique possible and most efficient isolation.

Now, grab the bar with arms even with your shoulders and then slowly curl the bar up. Continue this motion until your forearms are aimed upward. As with most exercises, you will want to pause when you get the bar in this upward position and hold it for a few seconds to get the best results. For improved results, come down very slowly with the bar to get the benefits of reversing the motion in which your bicep is exercised. To get even better results, you should opt for heavier weights with less reps.