Muscle Group: Biceps

Preacher curls are a must if you want big thick biceps. Preacher curls develop the full bicep particularly the lower part that attaches to the elbow. The lower part of your bicep is what really shows off the guns so this exercise will make your biceps bust out of your sleeves!

With Preacher curls, we want to be a lot more strict than with regular Barbell or Dumbbell Curls. Fortunately for us being fixed into the preacher curl bench really negates cheating.

  1. Position yourself against the preacher curl bench, your arms extending over it. Grab a barbell with an underhand grip. Before moving the weight envision your biceps being pulverized by the weight and feel the tension on your lower biceps.
  2. Keeping your body firmly fixed, curl the bar all the way up towards your face and then lower it to full extension, fighting the concentric (negative) part of the movement all the way down.

You can use an EZ curl bar for this movement or use a dumbbell for a one-armed variation of the preacher curl. Remember to keep your body still and make sure you are not leaning back as you lift the bar – really squeeze your biceps hard at the top for a serious contraction.