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Preacher Curl - Instructions, Variations & Alternatives

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Muscles involved

  • Biceps

    How to perform

    Preacher Curl - Starting position

    Preacher Curl - Starting position

    Preacher Curl - Muscle Under Tension

    Preacher Curl - Muscle Under Tension

    1. Set up & Starting position (standing or seated)

      If you don’t have a specific preacher bench or machine you can use a regular training bench slightly angled back.

      Adjust the seat to allow your armpit(s) to be just against the top of the pad. Hold the weight with an underhand grip with your arm(s) fully extended.

    2. Concentric phase
      While keeping your upper arm(s) in contact with the arm pad, curl the weight up to your shoulder(s).

    3. Isometric hold (optional) - Squeeze the biceps hard and hold this position for a second.

    4. Eccentric phase
      Slowly straighten your elbows to lower the weight to the starting position. Repeat.

    Exercise Alternatives