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.
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.
• 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.
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.