Preacher Curls is one of the most important among the biceps exercises.An essential part of almost all biceps and bodybuilding workouts,it is performed by those who want to gain big muscles.This exercise is necessary to build big biceps and muscles of the forearm and the upper part of elbows.Though it seems east to perform,people end up doing it incorrectly.This is similar to biceps curls,the only difference being the position of our elbows and arms when we lift weights.
CORRECT FORM:
1.Barbell Curls
- Sit on a preacher bench,as shown above,and make sure the pad of the bench fits properly under your armpits.Maintain an outward arc in your back and keep your elbows shoulder width apart on the pad.Grab the barbell on your hands,keeping it in front of your face.This is the starting position.
- Inhale as you slowly bring the weight down,stretching your biceps as the bottom of the movement.Then slowly bring the barbell up and squeeze at the top.
- Don’t hold the weight at the top for long,in fact continue with the motion.
- Prefer lighter weights and concentrate on proper form.This will avoid pain in shoulders and back,the muscles which you are not aiming for.
- The seating position and posture is same as that in barbell preacher curling,the only difference being that we need only one arm on the pad.Hold the dumbbell in your hand and use the other hand for support.
- Inhale as you move the weight down slowly.Stretch your biceps at the bottom.
- Exhale as you bring the weight up.Squeeze your biceps on top.Don’t pause at the top and keep the movement going.
- Make sure you don’t use heavy weights as you risk damaging your biceps.Keep your focus on correct form.
