How to Do a Preacher Curl Biceps Workout

Preacher curls isolate the bicep muscles in both directions to enhance growth, strength and definition. Using a gym machine helps you to maintain proper form during execution and let you control resistance. Follow these steps to do a preacher curl biceps workout.

Instructions

Difficulty: Moderate

1. Adjust the machine so the seat is comfortable and you can reach the handle bars easily. Set the weight on the equipment to accommodate your current fitness level. Start light and gradually increase the resistance as you grow stronger.
2. Reach down and grasp the handle bar with an underhand grip, palms facing up. Press the back of your arms firmly against the arm pad and extend your elbows without locking them.
3. Tighten your abdominal muscles and straighten your back. Slowly lift the bar up towards your chin until your arms reach your shoulders. Contract your bicep muscles at the top of the motion.
4. Slowly lower the bar back to your starting position, arms extended. Keep your elbows loose. Repeat the exercise for your desired number of repetitions and sets based on your fitness level and goals.

Tips & Warnings

• Keep your abdominals tight during the entire exercise to support your back muscles and maintain form.
• Biceps are small muscles, and they don't need heavy weight to grow. Only increase the resistance you use as you grow stronger and can maintain proper form.
• Do not arch your back when doing preacher curls. Your arms must be the only muscles working in order to isolate the biceps. If you find you're having difficulty, you're using too much weight. Reduce the resistance.