Preacher curls how many reps

How to do preacher curls correctly. Preacher curl benefits Better bicep isolation. Lower injury risk. More bicep mass. Powerful muscle pumps. Types of preacher curls. Preacher curl FAQ What are preacher curls? What muscles do preacher curls work?

Are preacher curls good? Do preacher curls build mass? What's the optimal preacher curl grip width? What's a good preacher curl workout for the biceps? Conclusion: Will seated preacher curls build your biceps?

What are preacher curls? Share on Facebook. Pin on Pinterest. Tweet Article. Liam Brown. Liam Brown has been coaching clients as a personal trainer for more than 12 years. Raised by his athlete mother and physiotherapist father, he understands the critical importance of learning the proper technique for both avoiding injury and building muscle.

View All Posts. Bicep Guides. Zottman Curl. Reverse Curl. Incline Dumbbell Curl. Drag Curl. Cable Curls. Kettlebell Curls. Related Bicep Guides. Dumbbell hammer curls muscles worked, form, and benefits. How to do dumbbell bicep curls with the proper form. How to do a standing barbell bicep curl with the proper form. How to do an EZ bar preacher curl for your biceps: Form and benefits.

Spider curls: How to do them with dumbbells on an incline bench. Before you grab a dumbbells, set up on the bench or preacher curl station, and get pumping on those reps, take note that it's extremely important to pay attention the movement here. Using the proper form is essential to make sure you're getting the most out of the exercise—particularly because of how common it is for guys to get lazy with the position, especially in regard to maintaining constant tension through the movement.

Let's break down everything you need to know. Eb says: There should be zero space between your underarm area and the bench. Close the space and make it tight. This will prevent you from leveraging and it will also insure that you're using a consistent upper arm angle throughout the curl. It insures that your upper arm mirrors the angle of the bench, and that's what we need here. Eb says: One of the most common errors in the preacher curl, especially as you start to try pushing more weight, is the elbow rising off the preacher bench.

Glue your upper arm to the bench, from elbow through armpit. Once the elbow is rising off the bench, you're no longer focusing the curl on the biceps; instead, your front deltoid is trying to drive the motion.

That's taking tension off your biceps, and it's also compromising your front shoulder, which simply can't handle as much load as the larger biceps muscle. Don't let this happen.

The preacher curl is a comfortable exercise to perform. This exercise feels natural. You get to sit down too, which is always a plus in my eyes! So, you can settle right! As with any exercise, failure to nail the technique is a biggie.

To reap the benefits associated with preacher curls, you need to get them right. The sets and reps you do should be in line with your training goals. Preacher curls lend themselves to lighter weight. So, you can get away with using a higher repetition range over less sets. I like to do my preacher curls for 3 to 4 sets of 10 to 12 repetitions at maximum weight. Advanced strength lifters can work in the 8 to 10 repetition range. There are a few ways to do preacher curls. As previously mentioned, you can do them with both arms.

You can also make use of a unilateral approach — using one arm at a time. You can do dumbbell preacher curls or barbell preacher curls. This variation of the preacher curl will place significant load on your forearms. For extra oomph, make use of a thumb-less grip. An EZ bar is the best choice of weight for this exercise.

The technique is like the standard preacher curl, except for your grip. Hold the bar with an overhand thumb-less grip. Begin with your arms fully extended. Your upper arms should be resting on the preacher bench.

Curl the bar up towards you, finishing with your forearms vertical. Your palms will be facing away from you, unlike the standard version. The standard preacher curl places a lot of load on your biceps. The overhand preacher curl places most of the load on your forearms.

This variation places equal focus on your biceps and forearms. And it is the rotating grip that is responsible for this. Use dumbbells for this exercise.

Have a dumbbell in each hand with your forearms vertical and upper part of each arm resting on the platform.