Preacher Curls
To perform preacher curls, begin with your arm extended across the preacher bench as pictured above. Be careful not to completely extend your arm as this can be hard on the elbow joint.
Curl the weight up until your bicep is fully contracted, then lower the weight back down again in a slow and controlled manner.
Tips
* The use of a preacher bench makes it nearly impossible to cheat on this exercise, allowing the biceps to be isolated very effectively.
* This exercise works the biceps in a different way, emphasizing the contraction of the muscle at the beginning of the movement. This is in contrast to other exercises like dumbbell curls or concentration curls, in which the main contraction of the biceps occurs at the end of the movement.
* Alternatively, if you do not have a preacher bench, an exercise ball can be used to achieve the same effect. Simply place your arm on the exercise ball as you would on a preacher bench and curl the weight up.
* This exercise can also be performed with a barbell or E-Z bar instead of dumbbells.
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