A while ago I was training biceps back in the day when I was bodybuilding. My workout partner at the time wanted to do concentration curls to finish the biceps off, I wanted to do preacher curls. We compromised and came up with an awesome variation to the generic preacher curl.
Instead of using the preacher curl bench seated, facing forward, we turned around and found that it more effectively isolated the biceps by resting the arm low down the the side of the bench that was 90 degrees from the floor as opposed the the side that is about 45 degrees. By leaning over the preached bench with the arm resting low on the vertical portion of the arm rest, we are better able to avoid rocking and swinging the weight up! Talk about an incredible pump and isolation! We virtually eliminated any and all assistance from the deltoids during the curl movement!
Next time you are working your biceps, try using the vertical part of the arm pad instead of the angled and feel the difference a better isolation will make in the biceps!
PRIMARY MUSCLES TARGETED
Biceps Long Head (lateral head)
Biceps Short Head (Medial Head)
Forearm Flexors
Forearm Extensors
STABILIZER MUSCLES
Anterior Deltoid (Front Shoulder)
Erector Spinae (Lower Back)
Obliques
Rectus Abdominis (Abs)
Core
SET UP FOR THE VARIATION PREACHER CURL
- Lower or remove the seat completely from a free weight preacher curl bench
- Choose a dumbbell that is light enough to control throughout a full range of motion. This is usually substantially lighter than you would use for a regular dumbbell curl
- Rest your body against the angled portion of the pad where you normally would place your elbows. Let your armpit rest on top of the pad and let the entire arm hang all the way straight down the flat, vertical portion of the pad.
- Lean forward into the pad resting all your weight on the preacher curl bench.
- Let the dumbbell hang low extended with the upper arm resting against the flat portion of the preacher curl bench (The side where the seat is located).
EXECUTION OF VARIATION PREACHER CURL
- Once in the correct position, contract the biceps and curl the dumbbell from the bottom position up toward the should.
- Keep your body weight against the 45 degree pad and maintain contact with the bench at all times to avoid rocking the weight up.
- Keep the arm hanging low over the flat portion of the bench pad throughout the entire range of motion to better isolate the biceps
- Be sure to lower the dumbbell slow and controlled avoiding hyper-extending the elbow at the bottom.
- Avoid rotating your shoulders inward. By simply turning your body sideways away from the dumbbell you will be better able to maintain better form.
TIPS
- Maintain proper form with the elbow hanging low off the bench to best isolate the biceps preventing the shoulders and back from assisting.
- If you find this exercise bothers your elbow, try using a Hammer Curl or Neutral grip for the curl.
- Maintain a slight bend in the elbow at the bottom of the movement to prevent tendon strain.
**Do not attempt this exercise if you have a pre-existing back or elbow issues!
***Consult your physician before attempting this or any other fitness program to ensure you are in good health and able to complete strenuous activity. Contact myself or a Certified Personal Trainer for a demonstration and to ensure your form is correct.