Muscle Group: Brachialis & Biceps
Type of exercise: The preacher curl is an isolation, strength building, resistance weight training exercise which is primarily used to work out both brachialis and biceps.
The preacher curl involves using a preacher bench, which allows the trainer to sit on a padded seat and perform curls by lifting a barbell off a rack positioned in front of him. The targeted muscle is the brachialis, and because the arms are placed at an angle when engaged in a preacher curl, the exercise works the long head of the biceps brachii muscles more than the short head.
Weight: Weight is distributed in 15 lbs increments
Benefits: This exercise completely isolates the biceps brachii and focuses the intensity across the whole of the muscle. It also recruits the brachialis. This makes it a great overall biceps exercise, and a staple of any lifting program. Because the curl bench stabilizes your upper arm, and allows some leverage, you may find that you are able to curl heavier weights in a preacher curl. Challenging yourself is fine, so long as you add weight in reasonable increments, rather than large jumps.
Beginners: Light weight, 3 Sets, 12- 15 repetitions, 60- 90 seconds rest in between sets
Intermediate: Light to Heavy Weight, 4 sets, 12- 15 repetitions, 45- 60 seconds rest in between sets
Advance: Medium to Heavy Weight, 4 sets, 8- 12 repetitions, 30-45 seconds rest in between sets