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.
Video
The Preacher Curl Machine Exercise Video Is Coming Soon!
Execution
- Adjust the machine to the appropriate settings, sit down and place the triceps (upper/rear arm) against the padding on the machine.
- 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.
- Exhale, flex at the elbows and curl the handles up towards the shoulder region.
- Inhale, extend at the elbows and lower back down at a controlled speed.
- Repeat until desired number of repetitions are completed.
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.
High Cable Curl
Description
The high cable curl exercise for the biceps are most effective when performed as a finisher. Light weight is typically used and you should focus on feeling the movement and allowing the biceps to get a good stretch. Training the biceps from this elevated angle has also been shown to draw optimal recruitment from the long head of the biceps.
Video
A Video Demonstrating How To Perform The High Cable Curl Exercise Is Coming Soon!
Execution
- Hook a single grip attachment onto the each cable column. Select appropriate weight and slide each column to the top.
- Grasp a cable attachment in each hand with palms facing up. In this position, your arms should be extended and you body should replicate a T position.
- Exhale and flex arms, drawing your hands towards the side of your head. Hold this flexed arm position for 1-2 seconds for an optimal contraction.
- Inhale and at a controlled speed, extend arms back to starting position.
- Repeat until the desired number of repetitions are completed.