Preacher Curl Machine

Description

The preacher curl machine - along with most other machine exercises - is a great way to gain introductory experience to a new movement. The minimal need for stability allows the trainee to place primary emphasis on the muscle contraction rather than performing a complex motor movement.

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Video

The Preacher Curl Machine Exercise Video Is Coming Soon!

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Execution

1. Adjust the machine to the appropriate settings, sit down and place the triceps (upper/rear arm) against the padding on the machine.
2. Grasp the handles using your desired grip. Remember, a wide grip stresses the inner region while a narrow grip stresses the outer region of the biceps.
3. Exhale, flex at the elbows and curl the handles up towards the shoulder region.
4. Inhale, extend at the elbows and lower back down at a controlled speed.
5. Repeat until desired number of repetitions are completed.

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Variations

Allowing your training partner to apply slight resistance against the handles during the downward (eccentric) phase of the exercise is an effective way to increase the difficulty through variable resistance.

Incline Bench Hanging Curls

Description

One of the main detriments to the effectiveness of bicep training is the tendency people have to swing the body and use momentum to assist during movement execution. The incline bench hanging curl was designed with this in mind and forces you to perform each repetition with strict and proper form.

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Execution

1. Select an appropriately weighted barbell and place it behind the incline bench you intend to work with.
2. Position the incline bench to a 35-45 degree angle.
3. Lie in a reverse position against the bench with the stomach against the padding.
4. Extend arms and have your training partner pass you the barbell.
5. Exhale and flex at the elbows to draw the weight up towards your chin. Briefly hold this position.
6. Inhale and extend at the elbows to lower the barbell back down to starting position.
7. Repeat until the desired number of repetitions are completed.

Barbell Bicep Curl

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Description

The barbell bicep curl is a great exercise to build up the biceps providing that the movement is executed with strict form. Avoid arching the lower back and throwing the shoulders forward in an effort to create momentum for assistance.

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Video

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Execution

1. To establish the starting position, stand in anatomical position(palms forward) and where your hands naturally gravitate to is where you should grasp the bar. This is typically around shoulder width with your pinkie finger touching the outer thigh.
2. While holding the bar, spread the chest, bend the knees slightly and position your feet shoulder-width apart.
3. Exhale and flex the arms until your hands come within 5 inches of your shoulder.
4. Inhale and lower the bar back down to starting position in a controlled fashion.
5. Repeat until the desired number of repetitions are completed.

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Variations

Using a wide grip when performing the barbell bicep curl will effectively recruit the outer long head of the biceps.

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Using a narrow grip when performing the barbell bicep curl exercise will effectively recruit the inside short head of the biceps.

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Using a curl bar places less stress on the wrist but since the biceps are involved in supination, this method isn’t as effective in training the biceps to their full functional ability.

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Performing reverse curls with a straight bar increases the recruitment of the forearm muscles (radiobrachialis & brachialis). However, holding the wrist in pronation (palms down) can be hard on the joint.

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Performing reverse curls using a curl bar instead of a straight bar reduces the strain on the wrists while still delivering a great workout to the forearms.

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Leaning over a bench while performing the movement is a variation that ensures that each repetition is completed with strict form because it takes away the athletes ability to swing and use momentum.

Incline Curls

Description

The single arm bench curl can be used as an alternative to the preacher curl if your facility is not equipped with the preacher bench. Performing one arm at a time (which this method forces you to do) prevents one arm from compensating for the other - a common occurrence while performing duel arm movements when strength imbalances exist between the muscles.

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Video

The Incline Curls Video Will Be Up Shortly

 

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Execution

1. Adjust the bench to the appropriate settings and select an appropriately weighted dumbbell.
2. Place your arm over the bench so that the triceps are in contact with the padding of the bench. There should be only a slight bend at the elbow.
3. Exhale, flex at the elbow and curl the dumbbell up towards the shoulder.
4. Inhale, extend at the elbow and lower the weight back down to starting position at a controlled speed.
5. Repeat until the desired number of repetitions are completed.

Preacher Curls With Rope

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Execution

1. Slide the cable column to the very bottom, attach the rope attachment and position the preacher bench towards the column.
2. While seated on preacher bench, have your spotter pass you the rope. Grasp the rope using a neutral grip and rest triceps atop the padding.
3. Exhale and flex your arms drawing your hands towards your shoulders. Keep in mind that the hands should be rotated upwards throughout the contraction.
4. Inhale and at a controlled speed, allow arms to extend back to starting position. There should be only a very slight bend at the elbows at this position.
5. Repeat until the desired number of repetitions are completed.