To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should . One Arm Dumbbell Preacher.

Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench.

The dumbbell should be held at shoulder length. This will be your starting position. As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched. Like these Arm Workout Tutorials ! Preacher curls work well to hit the lower portion of the biceps muscle fibers.

A lot of people make a critical mistake when performing preacher curls. Personal fitness trainer Joe Tong teaches the proper way to do preacher. The preacher curl or bicep curl machine is a common machine exercise found in most gyms.

Sit on preacher bench placing back of arms on pad. Grasp curl bar with shoulder width underhand grip. Raise bar until forearms are vertical. Lower barbell until arms are fully extended.

Seat should be adjusted to allow arm pit to rest near top of pad. Get step by step instructions to. Rather than doing the same bicep exercises, which are usually basic standing dumbbell curls by the way, why not mix up your bicep training routine.

A great isolation exercise that works to really isolate the biceps and increase the size of the bicep peak, is the preacher curl. Learn more about Preacher Curls and try this workout to build bigger biceps. EZ bar preacher curls do not take it easy on your biceps!

This variation puts all of the stress directly on the biceps and eliminates any swinging or help with momentum that you might get from a ground based movement like . Strengthening your arms through exercises such as preacher curls has a number of everyday benefits. Set up a preacher curl bench making sure that the seat is set at the right height for you. Rest you arms on the support pad with your triceps near the top and your elbows midway down the pad. Part of the problem with .