Primary Muscle Group(s): Biceps
|Secondary Muscle Group(s): Shoulders (Front), Forearms
1. While seated on a preacher bench, hold your arms over the pad, keeping your back straight and head level.
2. Grasp a barbell in an underhand grip and extend your arms.
3. Curl your arms up to your chin and then slowly extend your arms back down. Do not bounce the weight at the bottom portion of the movement. Raise and repeat.
The preacher remains one of the best biceps builders of all time. It's orgins go back 30 years with the great Larry Scott using this exercise to build his 20 inch guns.
The trick to this exercise to make sure you squeeze your biceps all the way through the motion and especially at the top part. I suggest you pause at the top for a moment and really squeeze, especially on your last couple of reps.
Make sure your back is straight and your head is level during the entire movement. Remember, you don't want to heave the weight up, if you find yourself doing this, the weight is too heavy so you might want to lighten the load.
An important note. Do not bounce at the bottom of the movement - This can lead to injury.
Press play to view an instructional video on how to properly perform the preacher curl.
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