Preacher Curl  
  • Targeted Muscles:
    • biceps
  • Additional Muscles:
    • forearm flexors
  • You can use a dumbbell with a preacher curl bench to work one arm at a time. This will provide a more difficult workout and can help balance the strength between your arms. Sit on the preacher curl bench as you would to perform the exercise with an EZ curl bar, but instead hold a dumbbell with your palm facing up and allow your other arm to rest on the pad. Perform a full set with one arm and then perform a set with the other arm.
  • Using a cable machine with a preacher curl bench allows you to vary the resistance offered by this exercise. Position a cable on a tower of a cable machine at the lowest setting and then connect an EZ curl bar attachment to the cable. Position the preacher curl bench facing the tower and then perform the exercise as described in the steps. You will need to have someone hand you the EZ curl bar attachment.
  • The preacher curl not only focuses on your biceps, but also strengthens your forearms. This exercise provides an excellent way to build your strength and mass in your biceps, since you cannot easily cheat and use other muscles to lift the weight.
  • To perform the preacher curl, you should use an EZ curl bar, although a straight bar is also acceptable. As the name implies, the EZ curl bar is easier on your elbow and wrist joints than a straight bar. Although the EZ curl bar helps to reduce the stress on your elbow and wrist joints, you should still take care performing this exercise if you have elbow or wrist problems.
  • While performing the preacher curl, you should maintain proper form and use slow, controlled movements. You may need to adjust the seat or pad height to make sure you are sitting in the proper position and your armpits are resting near the top of the pad. As you lift the bar, keep your body stable and do not lean back or wriggle your body. As you lower the bar, make sure you keep your body on the bench and avoid locking your elbows since this can place stress on your elbow joints.
  • Do not bend your wrists
  • Do not lean back or wriggle your body to help you lift the bar.
  • Do not lock your elbows when you straighten your arms since this can place stress on your elbow joints.
  • Do not allow your body to lift off the bench when you lower the bar.
                   
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