Biceps builder: The preacher curl

June 20, 2008

This exercise stabilizes your upper arm to isolate the short, inner head of the biceps

When it comes to training biceps you can either curl or . . . you can curl. That's really the only motion that targets this bodypart. Sure, they do their fair share of work in back movements, but to really focus on these muscles and put curves on your upper arms, you've got to curl. The preacher curl maximizes biceps isolation, focusing on the short (inner) head by eliminating any involvement of the shoulder muscles to help raise the arms. Follow these instructions and the tips below to get the most from this exercise.

START: Set a preacher bench so the top of the pad fits securely under your armpits. Take a shoulder-width, underhand grip on the bar and position your arms parallel to each other on the bench. Keep your feet flat on the floor and your head straight.

MOVEMENT: Flex your biceps to bring the bar as high as possible without allowing your elbows to flare out, or letting the bar reach a point that there is no longer any resistance. Squeeze your bi's hard at the top before slowly returning to the start position. Stop just short of full-arm extension. Repeat for reps.

WHEN TO USE IT:Pair the preacher curl with exercises that hit the biceps from various angles, including incline curls, standing barbell/dumbbell curls, hammer curls and other forearm exercises. Do 3—4 sets for 12—15 reps.

Bonus Tips:

>>Keep your upper arms in contact with the bench at all times. This produces a stronger biceps contraction.

>> Avoid completely straightening your arms in the down position to keep constant tension on the target muscle.

>>You can also perform this move one arm at a time with dumbbells. Use your nonworking arm to self-spot.

>> Even though you're leaning against the bench, keep your abs pulled in tight, with your chest up and head straight.



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