Bigger biceps. That's the promise of preaching. While we like to elaborate on the benefits of a particular exercise, there is really no need for the preacher curl. If you want to create weapons worthy of Navarone, add this step to your training.
It's not an exercise that should replace the standard biceps curl in your training plan, but rather an exercise that will give your curling program variety, otherwise bumping into your biceps.
To make the preacher curl you need a preacher bank, which means for the great majority of people to go to a gym. However, if your home gym is so well filled that it contains a preacher bank, then we welcome you. The Preacher's Bench is designed to sit on a sloping surface with your upper arms falling away from you. In addition to the preacher bank you need weight. You can use a barbell, dumbbells or an E-Z bar, while some gyms have a machine designed for preacher curls.
You should use lower weights for preacher curls than for biceps curls. Since the bank forces you into an unstable position, slow, controlled movements of perfect shape are essential. If your form is disabled, at best you will benefit little from the exercise, and in the worst case you risk injury.
How To Do The Preacher Curl
Sit on the preacher bench and adjust the height so that your armpits move touching just the top of the sloping section. Hold the weight with outstretched arms (palms facing up) and upper arms on the bench. Lift the weight and keep your upper arms on the bench until your forearms are vertical. Stop at the top of the curl for one second and slowly lower the weight until your arms are fully extended again. Count three strokes as you lower. Make sure your feet are on the floor and your torso and shoulders are steady throughout the movement.
Preacher Curl Variations
Thumbless Overhand Preacher Curl
In a world where you can not use thumbs curls, the man with the strongest grip is king. This uncomplicated version of the classic preacher curl not only builds the handshake-dominating power, but also improves the strength of your forearms. It is best to use an EZ bar for this exercise, although you may also use dumbbells or a barbell, and make sure you are familiar with the standard preacher curl before removing a digit from the equation.
Normally Adjusted On the Preacher's Bench, hold the bar in an overarching grip with just your fingers. Wrap it up to your shoulders until your forearms are vertical. Stop here and squeeze the rod with your fingers, then lower it slowly.
Zottman Preacher Curl
The twist grip used in the standard Zottman Curl means it hits hard on both your biceps and forearms. When you run the Zottman Curl on a Preacher's Bench, the focus is on the biceps, which are manipulated from different angles, but you still get a handy forearm force enhancer.
Positioned on the Preacher's Bench Hold a dumbbell in each hand on the shoulders, palms facing away from you. Slowly lower the weights until your arms are fully extended, then rotate your hands so that your palms face you and pull the dumbbells up to your shoulders.