Who enters the gym without dreaming of strong and big arms? There are tons of exercises to get closer to that goal; today we see specifically the Preacher Curl, an isolation exercise for the biceps which is performed on the Scott bench with dumbbells or barbells.
The target muscle affected by the Preacher Curl is the brachial biceps; it is an exercise for the flexor muscles of the arm that stimulates the bundles in conditions of isolation.
The Preacher Curl brings the biceps into a condition of extreme shortening and this could disadvantage it in its function of elbow flexor the closer you get to maximum flexion.
Preacher Curl execution
To perform this exercise you need to:
- sit at the Scott bench, adjusting the height so that the armpits just touch the top of the sloped section
- supporting the dumbbells or the barbell with the palms facing up and with the upper arms resting on the bench
- bend the weight up while keeping the upper arms on the bench until the forearms are vertical
- take a short break during the peak of the contraction
- slowly lower the weight until your arms are fully extended
- during the whole movement the feet must be planted on the ground and shoulders and torso must remain still.
Pros and cons of the Preacher Curl
- The Preacher Curl is an exercise that gives a selective stimulus to the brachial biceps bundles and, if the goal is aesthetics, then it is certainly a valid exercise to be included in your routine; it should not replace the classic curls for biceps, but it can be useful at the end of training to have an interesting variant.
- The single handlebar Preacher Curl can help you to work selectively on one limb, addressing strength deficits and any asymmetries between the two arms.
- The EZ barbell provides better muscle activation, compared to the straight bar and dumbbells.
- It is not free from risk of injury, especially in the elbow joint in subjects with predisposition.
- The Scott bench press forces you to an unstable position and slow, controlled movements are essential.
- It is difficult to be able to perform it in places other than a well-equipped gym for the use of the Scott bench, which is hardly present in home made gyms.
- There is no stimulation of certain parts of the bicep; all beams are stimulated simultaneously.
The Preacher Curl is an exercise of isolation of the bundles of the biceps brachialis; it is not among the fundamental exercises like the classic bicep curls, but it is useful to insert it at the end of the workout every now and then.
La The best variant that gives the greatest muscle stimulation is the one with the EZ barbell, which also reduces the risk of injuries and guarantees a better grip and less strain on the wrists.
And you, have you ever performed this exercise during yours arms workout? Let us know in the comments!
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