Thursday, February 4, 2016

Biceps Curl (Dumbbell Preacher)


Target MusclesBiceps brachii, Brachialis, Brachioradialis
Starting Position:
1. Sit on the seat of a preacher curl machine, adjusting it so that your armpits rest over the top edge of the pad.
2. Hold a dumbbell in each hand shoulder width apart, palms facing forwards.
3. Your arms should be fully extended.
The Movement:
1. Bend your elbows as you curl the dumbbell up in a smooth arc towards  your shoulders, stopping about 20-30 cm short of your shoulders.
2. Hold for a count of two; then slowly lower the dumbbell back to the starting  position.
Tips:
• Keep your shoulders back and relaxed ­avoid leaning forwards as you  curl the dumbbell up or the emphasis will shift from your biceps to your shoulders.
• Keep your body still and your wrists locked.
• Lower the dumbbell until your arms are fully extended. Shortening the  downwards phase will reduce the effectiveness of the exercise.
Variations:
EZ-bar preacher curl: Preacher curls can be performed using an EZ­bar instead of a straight bar.  This reduces the stress on the wrists although it puts the biceps in a  biomechanically weaker position so they receive less stimulation.
Dumbbell preacher curl: Preacher curls can be performed with dumbbells, allowing you to concentrate  more fully on each repetition because you can perform them one arm at a  time.