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Preacher curls can help you build bulging biceps.
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Positioned out front and in clear view on the upper arm, the biceps are often a favorite muscle group for bodybuilders of all levels to train. Along with looking good, the biceps is a functional muscle that serves to lift your forearm toward your shoulder. Developing the biceps and encouraging a significant amount of muscle growth, to get the tennis ball effect, requires working both muscles in the group - the short and long head of the biceps - with various types of curls.
Perform exercises that target your biceps two to three times per week. Use a resistance level that allows you to do at least eight repetitions, yet not more than 12, with correct technique and form. Keep your biceps engaged throughout the exercises to avoid using momentum to curl the weight.
Stimulate the flow of blood throughout your body with a 5 to 10-minute cardiovascular warm-up before performing any strength-training exercises. Choose any type of cardio you enjoy, such as jumping rope, jogging or power walking on the treadmill.
Target your biceps with preacher curls. Sit on a preacher curl bench with the barbell in place on the rack. Position the back of your arms on the pad so that your armpit is resting on the peak of the pad. Reach down and take hold of the bar with an underhand grip; place your hands shoulder-width apart. Curl the bar to just in front of your face; keep your upper arms and shoulders stationary. Pause and squeeze your biceps at the top for one count and then slowly return the weight to the starting position. Complete three sets of eight to 12 repetitions.
Utilize concentration curls to help fatigue your biceps. Sit upright on the end of a flat bench and take hold of a dumbbell with your right hand. Separate your feet to slightly wider than shoulder-width and lean your torso slightly forward; lightly rest your right elbow on the inside of your right knee. Keep your elbow in place as you curl the weight up to your chest using a slow, controlled movement. Hold the contraction for one count and then lower the dumbbell back to the starting position. Complete eight to 12 repetitions and then switch arms. Complete three sets
Stretch at the end of your biceps workout to help with the recovery process. Stand with your side to a wall and extend your arm straight back behind you and place it on the wall; attempt to turn your body away from the wall and lean into your shoulder. Hold the stretch for 20 to 30 seconds and then switch arms.
Items you will need
Preacher curl bench
Consult with a health care professional before starting a new fitness program. Let your doctor know if you have sustained any recent injuries or if you have any chronic medical conditions.