How To Do Preacher Curls

Video Transcript

"Okay now what we are going to do is what we call preacher curls. These also work in the biceps and it gives it the peak like the one you have, you want to get a nice little peak. Okay, you want to grab the bar in a closed grip, this way it works more in the biceps as opposed to your forearms. If you grab it too wide it is going to be too much pressure on your shoulders and your forearms. So this is the way you want to grip it, that is so you get the best affect of the exercise when you have this grip. Sit down, lock in your elbows, make sure they are locked in so nothing moves. You start from here, very slowly you bring it down, inhale, exhale, squeeze it tight. Make sure you keep breathing in, inhale, just very gently, very slow, make sure you get a tight grip on the bar, is connects the muscles better and bring it up. Again slowly down one rhythm and bring it down, inhale and exhale. And don't move too fast, you can hurt yourself, you will hyper extend your arms, you don't want to do that you want to bring it up slowly, same one, same motion. Go down to here is fine, get to feel the stretch in your arm, exhale, bring it down, exhale. You will want to do about eight to twelve reps. Don't put too much weight, it should not be too heavy that you can't do no more than five or six, it shouldn't be too light that you can do fifty, that is too easy obviously. Slowly and you get nice beautiful peak on your biceps. "