I like Preacher Curls…
I like bodyweight exercises…
And I LOVE combining these two things into a hybrid that serves up the best of both worlds.
Cable One Arm Preacher Curl
ExRx.net > Exercises > Directory > Brachialis > Exercise
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PREACHER CURL
Sets: 3 Reps: 12-15 Rest: 1 min
The preacher curl conversely lessens the tension on the long, outer head and places the most focus upon the short, inner head (the muscle most visible during, say, a front double biceps pose).
PREACHER CURL-
Place elbows on pads grasping bar. Pull towards shoulders and slowly release. Repeat.
TARGET MUSCLES: BRACHIORADIALIS, BICEPS BRACHI, BRACHIALIS ...
Preacher Curls
This exercise isolates the biceps. Secondary stress is applied to the forearms.
EZ Bar Preacher Curl 3x8-12
Close Grip Bench Press 3x8-12
Incline Curl 3x8-12
Two Arm Seated Dumbbell Exstension 3x8-12
Reverse Grip Cable Tricep Extension 3x8-10
Cable Tricep Extension With Rope 3x8-12
Concentration Curl 3x8-12 ...
Dumbbell Preacher Curls
Here we add density and thickness to the lower aspect of your biceps, for sleeve busting arms! ...
Curls: Reverse Preacher Curls:
Take a shoulder width overhand grip on a five foot straight bar. Lean over a preacher bench with the top edge of the pad under your armpits and your upper arms hanging down along the pad and slowly straighten your arms.
Bicep dumbbell preacher curls:
- 5 sets of 10 reps
Tricep push downs: (using rope attachment)
- 5 sets of 10 reps ...
preacher curls also known as Scott curls (after Larry Scott), a variation of bicep curl in which the back of the arm is supported, generally on a preacher bench and usually but not necessarily with the elbow placed forward of the shoulder.
Preacher Curl Bench - This is available as an add-on to many bench designs but can be free-standing. It helps isolate the biceps on curls.
Monday- 2 sets each with 10-12 repetitions of bicep curls, bicep concentration, preacher curls, triceps presses and triceps dips.
Tuesday- 2 sets each with 10-12 repetitions of bench press and incline dumbbell flies.
Biceps: Barbell Curls - Dumbbell Curls - Preacher Curls with Low Pulley
(You can pair between the two groups to exhaust the biceps).
Legs and Glutes: Squats - Leg Presses - Hack Squats - Leg Extensions - Lunges ...
Variations on this theme include the preacher curl where the elbows rest upon a sloped bench, the concentration curl where the elbow is braced against the inside of the knee, ...
Unfortunately, most conventional exercises, such as barbell, dumbbell or preacher curls, never challenge this hidden muscle.
Barbell bicep curls and dumbell bicep curls are among the most common. Some other variations include; preacher curl, hammer curl, french curl and include further variation using cables, dumbells, barbells and manual resistance.
Preacher curl: these can be performed with barbells (again, an EZ bar limits strain and puts your hands in a more natural position), dumbbells or a cable pulley.
 See also: Exercise, Bicep, Curls, Back, Triceps
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