Preacher curl.

 The preacher curl is a pulling, isolated exercise that is supporting the development of the folders of the elbow joints.The movement is especially suitable for intermediate and advanced fitness and bodybuilding enthusiasts.

Contraindications

People that have shoulder injuries or an injured, shoulder girdle, elbow and wrist joints should perform the preacher curl with caution.

Involved muscles.

Target

• Brachialis

Synergists

• Biceps Brachii
• Brachioradialis

Stabilizers

• Wrist Flexors

Variations

According to the instrument used:

• With the EZ bar, Scott bench or stand - power variation
• With straight bar, Scott bench or stand - insulation variation
• With a dumbbell (one sided), Scott bench, stand or a folding bench seat - insulation variation enables one sided focus on muscle development imbalances (visual / functional) left and right.

Range of motion:

• Full range of motion - the movement begins almost fully extended elbow while the forearm is in a vertical stand.
• Partial range of motion without rest - the movement is only about peak flexion without rest in lower and upper point.
• Partial range of motion with peace - short movement in upper or lower curve of motion.

Grip variations:

• The width at which the elbows are placed does not change for different grips, it's always shoulder.

• The different grips hit the two different heads in your bicep.
• The narrow grip works the outside head (long head) and the wider grip works the inside head (short head).

Methods of execution

Preparation

• Adjust the height and angle of the Scott bench, so that it is appropriate for your height and the length of your arms.
• Select a bar that allows you to do a shoulder width grip.

Performance

• Slowly bend your arms without moving your elbows, keeping arms parallel.
• Go slowly at the bottom point.
• Prepare for the next repetition.

Comments and recommendations

• The preacher curl with a barbell is easily accomplished, but may be a bit of a burden for your elbows. A common mistake is the moving of the elbows during this exercise. So be careful with the weight, and form.
• No separation of the elbows, keep them close to each other and try to keep your arms parallel. Divergence of the elbow is a sign of too much weight.
• Do not straighten arms fully on the bottom position. You will put unnecessary strain on the elbow, and let the biceps rest. Expand hands almost, but not entirely.
• Keep your wrists tight.
• Before exercise warm up wrists, shoulders and elbows.

Bodybuilding and Fitness

The main use of the preacher curl is increasing the mass of the arm by stimulating the brachialis and biceps to growth. Variations with one hand are suitable for smoothing visual and functional imbalances.

Do not perform the preacher curl if you are a beginner, except under the supervision of a coach.

Intermediate fitness and bodybuilding enthusiasts may include exercise as a second or third exercise on biceps day.

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