SEATED PREACHER CURL

A.K.A. Barbell Preacher Curl · Scott Curl · Scott 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.