When it comes to a great looking physique, many people consider a set of bulging biceps and big arms an absolute must for any serious weightlifting or bodybuilder looking to flaunt their muscular gains from the gym.
As far as which exercises are performed however, many people unfortunately tend to focus on the same lifts, week in and week out. People say that variety is the spice of life, and with weightlifting and bodybuilding, this is even more apparent. 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. Preacher curls can be performed using dumbbells, machines, barbells, or EZ bars. Here, we’ll look at the EZ bar version. Here’s what to do.
How To Do EX Bar Preacher Curls
- Begin by taking a seat on a preacher bench, ensuring your feet are firmly on the floor. Grasp the EZ bar, with a roughly should-width grip, and ensure that both of your elbows are well supported, and that your armpits stable on the top-edge of the pad to keep you secure.
- Next, slowly curl the EZ bar upwards, so that your forearms actually graze your biceps. Your forearms will typically be in a vertical position when you complete the curling stage of the exercise. Make sure you exhale as you lift the bar up.
- Finally, slowly return the EZ bar to the starting position, and repeat for the necessary amount of reps.
- Make sure you don’t rock your body to gain momentum and never bounce the bar on the way down. Also, make sure you never stop the lift too early. A common mistake that people make is to stop the lift too early, so don’t stop until your arms are fully extended.
(note: the image for this post isn’t really an EZ bar – we are out trying to get a better pic!)