Do you want to strengthen the biceps, increase the size of the muscle, and strengthen the upper arm well? Well, you are in the right place, welcome to a comprehensive guide to the Preacher Bench Curl!
The preacher bench curl is an excellent exercise for building toned biceps, and bodybuilders and strength lifters usually rely on it in their training routines. This exercise will help you target your biceps muscles more than other exercises that target the same muscle because it is designed to make you focus on biceps curls only.
In this post, I will share with you a comprehensive guide on how to perform a preacher curl on the bench with the correct form and technique, and we will also learn about the best alternatives or variables to increase the difficulty and target different parts of the biceps muscle. We will learn about the mistakes that you should avoid, as well as the benefits that you get with this exercise.
Whether you are a beginner or a professional, this guide will provide you with the knowledge and tools that will help you progress with this exercise in order to get the most benefit and take your arm fitness to the next level.
Let’s continue together!
What is a preacher bench curl ?
A preacher bench curl is a strength training exercise that targets the biceps muscles of the arm. It’s performed using a preacher bench, which has a padded sloping surface and a barbell or dumbbells.
During the exercise, the lifter sits on a preacher bench and places their hands on the padding surface with their palm facing upwards. Then they carry the weight towards their shoulders by bending the elbows and contracting the Biceps well.
If you are looking for an exercise that isolates the biceps muscles without involving other muscles in a secondary way, then the Preacher Curl is designed for that because it allows for a greater range of motion, increases the time under pressure, and finally you get a stressful workout for your muscles.
Preacher Curl muscle worked
The Preacher curl primarily targets the biceps muscles of the arm, specifically the long head of the biceps brachii. The exercise also recruits the short head, as well as the brachialis and brachioradialis muscles, which are located in the forearm.
The biceps brachii muscle consists of a long head and a short head and is responsible for flexing the elbow joint and supinating the forearm. The preacher curl places a greater emphasis on the long head due to the positioning of the arms and the resistance being applied at a different angle.
This results in greater activation on the long head and can lead to increased growth and strength in this area.
Also the preacher curl recruits the brachialis and brachioradialis muscles, which assist in elbow flexion respectively.
How to master preacher curls like a pro
Mastering preacher bench curls requires a focus on proper form and technique, avoiding common mistakes, and following a well-structured program for progression.
Proper form and technique:
- Sit on the preacher bench with your arms extended over the pad, grasping the weight with an underhand grip.
- Keep your back straight and core engaged throughout the exercise.
- Slowly curl the weight towards your shoulders, keeping your elbows and upper arms stationary.
- Squeeze your biceps at the top of the movement and lower the weight back down slowly.
Pro Tip :
Use a controlled tempo:
To maximize bicep activation and growth, it’s important to use a slow and controlled tempo during the exercise. Avoid using momentum to lift the weight and instead focus on a smooth and deliberate movement.
Vary your grip:
Experiment with different grip widths and angles to target the biceps muscles from different angles. For example, using a narrow grip can place more emphasis on the short head of the biceps, while a wider grip can target the long head.
Focus on the mind-muscle connection:
To fully engage the biceps muscles, focus on squeezing and contracting them throughout the entire movement. Visualize your biceps working as you lift the weight and focus on feeling the muscle fibers contracting.
Don’t neglect the negative:
The lowering phase of the exercise, or the eccentric phase, is just as important as the lifting phase. Make sure to lower the weight slowly and under control, rather than just dropping it down.
Incorporate supersets:
To increase the intensity of your workout and challenge your biceps muscles even further, try incorporating supersets. Pair preacher bench curls with a triceps exercise, such as skull crushers or cable pushdowns, for a challenging arm workout.
Common mistakes and how to avoid them:
Using momentum: Avoid using momentum to lift the weight and instead focus on slow, controlled movements.
Flaring your elbows: Keep your elbows close to your body throughout the movement to ensure proper bicep activation.
Gripping the weight too tightly: Use a firm grip, but avoid clenching the weight too tightly, as this can lead to excess tension in the forearms and elbows.
Going heavier : Also, avoid falling into this trap because isolation exercises usually do not require heavy weights. They are like an auxiliary exercise that works alongside compound exercises to target specific muscles and stimulate them to grow, but when you put one muscle in front of a heavy weight, this may negatively affect results and even performance.
Programming and progression:
Begin with a weight that you can perform 3 sets of 8-12 repetitions with proper form.
Increase the weight gradually as you become stronger, while maintaining proper form and control.
Incorporate variations of the preacher bench curl, such as alternating dumbbell curls or EZ bar preacher curls, to challenge your biceps in different ways.
Aim to perform preacher bench curls 1-2 times per week as part of a well-rounded arm training program.
Preacher bench curl workout routine
Beginner Preacher Bench Curl Workout Routine:
| Warm-up: | 5-10 minutes of light cardio |
| Preacher bench curls: | 3 sets of 8-12 reps, using a weight that you can perform with proper form and control |
| Standing dumbbell curls: | 3 sets of 10-12 reps |
| Hammer curls: | 3 sets of 10-12 reps |
| Rest: | 60-90 seconds between sets |
Intermediate Preacher Bench Curl Workout Routine:
| Warm-up: | 5-10 minutes of light cardio |
| Preacher bench curls: | 4 sets of 8-10 reps, increasing weight gradually |
| Concentration curls: | 3 sets of 12-15 reps |
| EZ bar curls: | 3 sets of 10-12 reps |
| Cable curls: | 3 sets of 12-15 reps |
| Rest: | 60 seconds between sets |
Advanced Preacher Bench Curl Workout Routine:
| Warm-up: | 5-10 minutes of light cardio |
| Preacher bench curls: | 5 sets of 6-8 reps, using heavy weight and focusing on maximum contraction |
| Incline bench curls: | 4 sets of 10-12 reps |
| Preacher hammer curls: | 4 sets of 10-12 reps |
| Reverse curls: | 4 sets of 12-15 reps |
| Rest: | 5-60 seconds between sets |
What are the benefits of preacher bench curl ?
The preacher bench curl is an exercise with many benefits. It really makes a huge difference in the level of the biceps muscles, and there are some benefits that you will enjoy with this exercise:
Biceps isolates well:
The Preacher Curl exercise is designed to keep your elbows fixed throughout the exercise, and this is what most people are unable to do with regular biceps curl exercises, so that the Preacher Curl gives you a straight path and focuses more on contracting and extending the muscle and exhausting it well.
Improves the strength of the biceps:
Along with the rest of the isolation or other compound exercises, the Preacher Curl helps build muscle strength and endurance as well, helps sculpt it well, and stimulates it to grow.
Increases arm stability:
Also, among the benefits that can be obtained with this exercise, you will be able to obtain more stability for your arms and be more consistent with the shoulder blades, and this is reflected positively and improves your performance with the rest of the exercises that target the upper body muscles.
3 Best preacher bench curl variations
It is good to rely on some variables in your training routine because it helps target more muscles around the biceps and also helps to develop full arm fitness, so here are the best variables that can be done:
Close grip preacher bench curl :
The close grip preacher curl is a good exercise for the biceps brachii muscles and focuses more on the outer part of the muscle and targets even the brachialis, and this is what makes it one of the variables that make a difference in the strength of the entire arm and it can be relied upon like the regular presser curl.
To do this exercise:
- Do the same steps that we mentioned above.
- Keep your fists close together.
- Keep your elbows close to your sides.
- Pull towards the shoulder and contract the biceps well with each repetition.
Incline preacher bench curl :
This is another variable that targets the muscle in a different way so that it is in an inclined position and not flat. This position puts more emphasis on the upper portion of the biceps muscles.
To do this exercise:
- Again, you will maintain the same steps and basics of the exercise, but you will change your sitting position, that is, you will need to be in a slightly backwards position.
- Lie face down on an incline bench.
- Let your arms hanging over the edge pad.
- Your fists are shoulder-width apart.
- Then start curling your biceps in the same way.
One arm preacher bench curl :
This is also a good variant and I find it more efficient because you train each arm individually, this allows you to focus more on each muscle and keep it under pressure as much as possible.
To do this exercise:
Follow the same steps as a normal preacher curl.
Try to keep your focus on the arm you are training.
Contract your muscles well with each repetition
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