Biceps Concentration Curls (alternate
with Preacher Curls) 3 sets of 8 - 10 reps Incline Curls (alternate with Incline Hammer Curls) 3 sets of 10 - 12 reps Hammer Curls (alternate with High Pulley Curls) 3 sets of 12 - 15 reps
If it seems like your biceps simply refuse to grow, forget all other bicep movements and focus on training
them with preacher curls.
With the preacher curl the only joint that is moving is the elbow and the purpose of the exercise is to isolate the bicep muscle.
Not exact matches
For his biceps and triceps, he starts by doing 4 sets of 12 reps of
preacher curls, then the same amount of dumbbell bicep
curls, hammer
curls, barbell
curls, triceps pushdowns (
with a rope attachment), triceps overhead extensions (also
with a rope) and a single set of triceps dips until he reaches muscle failure.
This time you'll perform one - arm
preacher curls with a dumbbell.
Additionally, the
preacher curl will give you a better contraction and an improved range of motion, resulting
with more muscle growth.
Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep extension
with bar or dumbbell, cable pressdown, machine dip Biceps — 3 exercises,
preacher curl, barbell or dumbbell
curl, cable
curl Quads — 3 exercises, press of some kind, extension, hack or press or squat of some kind Hams — 1 exercise, leg
curl Calves — 3 exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3 exercises, weighted machine crunch, hanging leg lifts, cable reverse crunches Traps — 1 exercise, shrugs
Then, do superset
preacher curls and French
curls with a 45 to 60 second rest only in between.
The drop - off in tension at the top of the
Preacher Curl is even greater than
with Standing Barbell
Curls.
Be sure to get an intense contraction at the top as
with barbell
preacher curls.
Many gyms are also equipped
with a
curl machine that mimics the barbell
preacher curl.
With dumbbell spider
curls perform them in the same fashion as dumbbell
preacher curls.
If you are interested in really kicking up your bicep workout, then you can get the
Preacher Curl Attachment that works well
with the machine.
STARTING POSITION (SETUP): Adjust the seat of a
preacher curl machine so that when you are in position your elbows line up
with the machine's axis of rotation.
The
preacher curl section is an excellent addition to develop your biceps muscles
with dumbbell or barbell exercises.