Preacher Curls Over a Bench - Biceps Exercise Guide
Muscles Targeted: Preacher curls over a bench are one of
the best isolation exercises that targets the biceps as the primary
muscle and the forearms and front shoulders as secondary muscles.
In more detail, the following muscles are mainly used in this exercise.
The biceps brachii and brachioradialis which are synergist muscles
and play an assisting role; and the wrist flexors which have little
or no movement and act as stabilizer muscles. The biceps consist
of two heads which include the long and short heads. The long head
makes up the outer head and the short head composes the inner biceps.
When performing preacher curls over a bench, your arms move in front
of your body. You should therefore hold your upper arms stationary,
as compared to other biceps movements. The short head therefore
takes the majority of the load during the exercise. This helps in
building the inner bicep and complements other exercises that focus
on the outer muscle for more balanced development of the biceps
muscle group. This exercise is excellent for isolating just the
biceps and nothing else making it very effective for achieving a
high level of definition in the upper arm.
Exercise Instructions: Sit on a flat
bench with your upper body lowered down to about the upper
pectorals with your arms hanging over the front end of the
bench. Position your arms against the bench so the back of
your arms, just above the elbows, rest flat against the end
of the bench. Securely grasp an EZ bar (curved bar) with both
hands using a secure underhand grip. Slowly curl the bar up
to the top while placing maximum tension on the biceps and
achieving a peak contraction. Be sure to keep your elbows
in a fixed position throughout the movement. Slowly return
the weight back down to the starting position and repeat.
Why This Exercise is Important: Strengthening your arms
with preacher curls over a bench contribute tremendously to well
defined arms. The exercise is also a good foundation for building
solid biceps since it targets the brachialis muscle which is the
lower muscle that helps in the flexion of the elbow. This exercise
is best for building definition and a peak to your biceps. It focuses
more on the lower bicep area and therefore builds this part of the
arm which will be seen bulging out of your favorite short sleeved
T-shirt. Building strong biceps are also very important for functional
daily activities like doing chores around the house, lifting heavy
grocery bags and picking up children.
Things To Avoid: Position the back of the upper arm (just
above the elbow) flat against the end of the bench. Avoid placing
the tips of the elbows directly on the end of the bench. If a hyper
extended position is reached, the muscles involved are no longer
powerfully controlling the movement. All the stress shifts to the
joint and the tendons. With time, many problems such as forearm
splits and sore elbows may occur. This also limits your range of
motion for the exercise and the amount of weight that you can lift.
If your chest is held high and your elbows held just over the edge
of the pad, youll be able to handle more weight with better
technique and get a much more effective muscle pump in the biceps.
You should also avoid lifting very heavy weights with this exercise.
By doing this you might end up damaging your elbow and bicep muscles
rather than making them stronger. You should instead start small
and increase the weight very gradually. This is not a mass building
biceps exercise, so focus on higher reps with less weight. This
is a shaping movement, so your technique should always be slow and
controlled while focusing all of your attention on the peak contraction
of the biceps.
You also don't want to place your feet behind your body or way
in front of it. When doing preacher curls over a bench, you need
to feel very solid, in control and stable. To achieve this, place
your feet a little forward of your body, like you are getting ready
for a tug-of-war. Remember to avoid moving them too much and keep
them in a fixed position on the floor. You should also try to avoid
a straight bar as much as possible, instead choose a curved EZ bar
in its place since it's much easier on the wrists.
Reps and Sets: Preacher curls over a bench can be performed
with several reps and set ranges. There is some variance however.
For beginners, focus on doing 1-2 sets of 12-15 reps. Some additional
weight can be added to the bar gradually for each successive set
if you're looking to build more strength in your upper arm but make
sure you don't go to heavy on this exercise due to the odd positioning
of your body leaning over the front end of the bench which leaves
your back in a precarious position if you go to too heavy. Precautions
should be taken to minimize the risk of injuries to the muscles
and rotator cuffs (shoulders). The balance between the number of
sets and the number of reps should be maintained for the best results.
Other Exercises To Use: Preacher curls over a bench should
be included as the finishing exercise in your workout routine for
biceps. Standing barbell curls are the king of all mass building
exercises for building strength and size in your biceps, so include
these as the first exercise in your routine. Incline dumbbell curls
are also complimentary since they work the outer head of the biceps.
By incorporating these exercises into an effective arm workout,
you will develop well balanced muscles and gain a high level of
definition and strength in your upper body. View our extensive database
of exercise guides for a comprehensive list of exercises that
target the biceps.