preacher curls

Bigger Biceps with Preacher Curls (Bonus Arm Workout!)

If I said flex, what’s the first thing you would do? Throw those guns up of course! Bulging biceps are the most sought-after muscles by men across the world. That’s why you need to master preacher curls. With that said, what does it take to get gunz like Ronnie Coleman’s?

He undoubtedly did E-Z bar preacher curls along with many other bicep isolating exercises. It’s always good to have many exercises in your arsenal, so why should preacher curls be a part of that arsenal?

preacher curls

The E-Z curl bench forces you to truly isolate your biceps. It’s time to build biceps that don’t need “the pump” to be noticed!

When you do standing curls, there is an opportunity for you to recruit other muscles to assist you in the curl both to begin and finish the exercise. With the E-Z curl bench that opportunity is removed. You must keep your upper arms planted flat against the bench’s pad and keep your torso still. This removes your ability to use body momentum at any point.

Not only will you get a pump using this exercise, you also grow those gunz!

How To Do Preacher Curls:

  1. Grab a weighted E-Z bar or use one that you can add weight to and add the appropriate weight.
  2. Place the bar on the front bar rest of the preacher bench.
  3. Grab the E-Z curl bar at the close inner handle with the palms of your hands facing upward. They will be slightly tilted inwards due to the curvature of the bar.
  4. Position your upper arms against the preacher bench pad. Your chest should also be against it.
  5. Begin by holding the E-Z curl bar at shoulder length.
  6. Slowly lower the bar until your upper arm is extended (not all the way to the pad). You should still feel tension in the bicep.
  7. Use your biceps to curl the weight up to full contraction of the bicep. The bar should be at your shoulder height, not in your face.
  8. Squeeze the biceps and hold for one count.
  9. Slowly lower the weight to set up for your next repetition.

Trainer Tips:

  • Keep your body still. No swinging. All movement should come from your arms.
  • Do not elevate your upper traps. You should not be pulling with them. Focus on arm movement only.
  • Keep a slight arch in your lower back, but don’t round your upper back.
  • Use a manageable weight to avoid injury. If you are elevating your traps, rounding your upper back, or moving your body, that a sign that you need to lower your weight.
  • Form trumps load!

The Arm Workout:

  • Preacher curls 3 sets of 10
  • Triceps cable pushdowns 3 sets of 10
  • Close grip bench press 4 sets of 8
  • Triceps extensions 4 sets of 8
  • Dumbbell curls 4 sets of 8
  • Skull crushers 3 sets of 10

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