The preacher curl bench is one of the most commonly used machines in gyms. Individuals looking to increase the size of their upper body muscles often incorporate exercises using this machine into their workout routine. One of the advantages of training with this machine is that it helps maintain balance between the arms.
The preacher curl is one of the best exercises for muscle hypertrophy. This exercise directly targets the bicep muscle, and unlike exercises like the standing barbell curl, there is no swinging of the body or lack of stability during the movement. Many athletes perform this exercise not only for muscle building but also for the incredible stretch it provides to the muscles. Additionally, this exercise is very effective for the growth of the lower bicep muscles. To perform the preacher curl, you need an inclined bench that can be used while seated or standing.
The preacher curl bench was invented by Larry Scott, a famous bodybuilder and Mr. Olympia champion. It is one of the exercises that focuses more on the target muscle, the arms. In this exercise, the pressure is entirely on the arms, unlike other curls where muscles like the shoulders may also get engaged. This gym equipment (preacher bench) is designed to enhance the aesthetics of the bicep muscle. It consists of an adjustable seat and an inclined cushion for positioning the arms while seated, along with a barbell holder at the bottom of the machine.
There are four main ways to use this bench for performing curls.
Using a Straight Barbell
Place the straight barbell on its designated place on the preacher bench, adjust the seat height based on your body, and fix your arms on the cushion. Position your hands on the barbell at shoulder-width apart. Without lifting yourself off the bench, curl the barbell towards your chest, and then return your arms to the starting position after completing the movement.
Preacher Curl with an EZ Curl Bar
For this exercise, using an EZ curl bar is more common. A key point when using either a straight or an EZ curl bar is the distance between the hands. The greater the hand distance, the more pressure is applied to the inner part of the biceps. Conversely, the closer the hands are, the more the pressure is applied to the outer part of the biceps. Using the EZ curl bar compared to a straight bar places the wrists in a more natural position and puts more pressure on the biceps brachii. If you have wrist pain, it is better to perform preacher curls with the EZ curl bar.
Preacher Curl with Dumbbells
To enhance the focus on the exercise and better isolate the biceps, it is recommended to perform the preacher curl with dumbbells, one arm at a time. Make sure to include exercises like the one-arm dumbbell preacher curl in your routine. This will help strengthen the arms and add variety to your workout. This movement allows each arm to be trained individually, ensuring balance between both arms. To perform the one-arm dumbbell preacher curl, you can use either an inclined bench or a preacher curl machine. The bench should be set at a 45-degree angle. The seat height should be adjusted so that the underarm comfortably rests on the edge of the bench. By resting the arm on the inclined bench, the resistance is maximized at the start of the movement, thus targeting the lower part of the bicep near the elbow.
Preacher Curl with a Cable Machine
The cables on the cable machine provide constant, stable tension, and the resistance feature enhances the effectiveness of the movement. This helps in strengthening the biceps brachii. Be sure to properly learn the form and range of motion for these exercises from instructional videos and images.
