PREACHER CURL

Using a Preacher Curl Bench take an EZ bar which is the bar that had a curve rather than a standard straight barbell or you can use a Dumbbell and use just one single arm

Move Secure your elbows onto the bench and grasp the barbell with both hands. using the bend for leverage curl the bar upward in an arching fashion squeezing the biceps at the top and slowly return back down to the starting position and complete for reps.

Using a Dumbbell

When using a dumbbell simply grasp just one dumbbell with one arms using the opposite arm to secure your position onto the bench. Again simply curl the dumbbell upward until you have a full contraction in the bicep.

This exercise was made popular by the first Mr. Olympia winner, Larry Scott. Larry had amazing biceps, even by today's standards, and this was one his favorite exercises. This exercise is similar to a preacher curl. However, instead of using the pad of the preacher curl that is angled at about 45 degrees, you use the other side, which is completely vertical. You'll either have to flip the pad around on the preacher curl, or stand in the reverse direction to do these... that is unless your gym has a dedicated Scott Curl Bench. Perform this exercise just like a preacher curl by keeping the back of your arms pressed against the pad as you curl the bar up and lower it all the way down until your arms are almost straight, with just a slight bend in the elbows.

Start: Position a preacher curl bench a couple feet in front of a cable stack with a straight bar attachment on the low pulley. Grasp the bar with a shoulder width grip and sit down on the bench. Begin with your elbows extended but not locked out and the backs of your upper arms flat against the pad. Execution: Keeping your upper arms against the pad, curl the weight up as far as possible. Squeeze the contraction for a count at the top, then slowly lower the bar to the start position.

How to do Machine Preacher Curl:

Step 1: Sit down on the preacher curl machine. Choose the weight you want to use. Step 2: Position your triceps on the preacher pad and grasp the handles with an underhand grip. This is the starting position. Step 3: Lift the handles and contract your biceps. You should be exhaling as you do so. Hold the contraction at the top of the position for a second. Step 4: Lower the handles back to the starting position; inhaling as you do so. Step 5: Repeat for the number of reps in your set.

Stand with your feet slightly staggered. Place the band underneath one foot. Take both handles in one hand and place the other arm across your abdomen with the hand underneath the arm doing the exercise and make sure to keep your palm facing forward the entire time throughout the exercise. Now while keeping your upper arm completely straight, bring the arm up and squeeze your bicep (Arm Muscle being worked). Slowly bring your arm back down and repeat making sure to do the same amount on the other side until the set is complete. This exercise should be super setted with a Tricep Exercise.

Anchor the band at head level, grab the handles, and step back from the anchor point (facing in that direction) to create tension in the band. From a standing position, start with your arms extended straight out in front of you (arms parallel with the floor) with your core tight. Keeping your upper arms parallel with the floor, curl the handles toward your face. Squeeze at the top position, then lower back to the start position.

Place your elbows on the pad in front of you keeping your arms straight and palms upward, make sure there is no slack in the band, while keeping your elbows on the pad slowly bend your arms bringing the DB toward your shoulder and squeeze your bicep, slowly straighten out your arm and repeat with the same arm making sure to do the same amount with the other side to finish out the set.

Stand upright with one arm extended straight out in front of you, palm facing upward, and the opposite hand applying pressure on the wrist. Applying tension with the off arm, curl the working arm toward you, keeping your upper arm stationary and parallel with the floor. As you do the exercise, increase or decrease manual resistance to make the rep challenging with a 2-3-second rep speed. Squeeze the biceps hard at the top, then reverse the motion to return to the start position, still applying manual resistance from the off arm and lowering slowly on the negative. Repeat for reps, then switch sides.

Stand with one foot off of the floor . Place the band underneath the foot. Take both handles in one hand and place the other arm across your abdomen with the hand underneath the arm doing the exercise and make sure to keep your palm facing forward the entire time throughout the exercise. Now while keeping your upper arm completely straight, bring the arm up and squeeze your bicep (Arm Muscle being worked). Slowly bring your arm back down and repeat making sure to do the same amount on the other side until the set is complete.