Preacher Curls Exercise Howto Workout Trainer By Skimble

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Table of Contents

1. What are Preacher Curls?
2. What Muscles Do Preacher Curls Work?
3. How to Do Preacher Curls with Dumbbells
4. How to Do Preacher Curls with a Barbell
5. How Many Reps and Sets Should I Do?

What are Preacher Curls?

Preacher curls are a type of bicep exercise that specifically target the biceps brachii muscle. They are performed using a preacher bench, which is a piece of gym equipment that allows you to isolate the biceps by locking your arms into a fixed position. This exercise is great for building size and strength in your biceps.

What Muscles Do Preacher Curls Work?

As mentioned earlier, preacher curls mainly target the biceps brachii muscle. However, they also work the brachialis muscle, which is located underneath the biceps. The brachialis muscle is responsible for flexing the elbow joint and is often neglected in other bicep exercises. By working the brachialis muscle, you can help improve the overall appearance of your biceps.

How to Do Preacher Curls with Dumbbells

1. Adjust the preacher bench so that your upper arms are resting comfortably on the pad and your armpits are at the top of the pad.

2. Hold a dumbbell in each hand with your palms facing up and your elbows fully extended. Your arms should be hanging straight down towards the floor.

3. Without moving your upper arms, slowly curl the dumbbells towards your shoulders by contracting your biceps. Keep your wrists straight throughout the movement.

4. Pause briefly at the top of the movement, then slowly lower the dumbbells back down to the starting position.

5. Repeat for the desired number of reps.

How to Do Preacher Curls with a Barbell

1. Adjust the preacher bench so that your upper arms are resting comfortably on the pad and your armpits are at the top of the pad.

2. Hold a barbell with an underhand grip (palms facing up) and your hands shoulder-width apart. Your elbows should be fully extended and your arms should be hanging straight down towards the floor.

3. Without moving your upper arms, slowly curl the barbell towards your shoulders by contracting your biceps. Keep your wrists straight throughout the movement.

4. Pause briefly at the top of the movement, then slowly lower the barbell back down to the starting position.

5. Repeat for the desired number of reps.

How Many Reps and Sets Should I Do?

The number of reps and sets you should do depends on your fitness goals. If you're looking to build mass and strength, aim for 3-5 sets of 6-8 reps with a heavy weight. If you're looking to tone and define your biceps, aim for 3-5 sets of 10-12 reps with a lighter weight.

It's important to note that you should always use proper form and technique when performing preacher curls. Avoid swinging your arms or using momentum to lift the weight. Make sure to use a controlled, slow and steady movement throughout the exercise.

Conclusion

Preacher curls are an effective bicep exercise that can help you build size and strength in your biceps. By isolating the biceps and working the brachialis muscle, you can improve the overall appearance of your arms. Whether you choose to do preacher curls with dumbbells or a barbell, make sure to use proper form and technique to avoid injury and get the most out of your workout. Remember to adjust the weight and reps to meet your fitness goals and always listen to your body.