Preacher Curl

Using a preacher bench is an excellent way to help isolate the biceps muscle, and as such a lighter weight than normal should be used.

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Its essential for correct technique that the bench be setup correctly for you, when seated you should be able to lift and lower the weight from its resting point without having to lean over (seat to high) or raised shoulders (seat to low).

It would be wise to perform a few reps with only a bar or even broomstick just to make sure that the bench feels OK. It is also important to remember that the hardest part of this exercise is the beginning lift phase when your arms are fully extended - especially when the weight is on the machine supports.

Lift the bar up in a smooth controlled manner, keeping your elbows and triceps in contact with the bench throughout the lift.

The lowering phase should also be under control, making a note that the hardest part is your initial lifting phase, always work this and any other exercise within your own strength / fitness limits. If you're leaning over or coming off the seat at the start of your lift, then your not isolating your biceps, the weight is to heavy if you need to use other muscles to help with the lift.

A number of different hand grips can be used - normal - wide - close, along with a variety of resistance weights, especially the EZ - Bar.

The level of difficulty for any weight lifting exercise, has a great emphasis on the amount of weight about to be lifted. Always aim to start with a light weight, adapting good technique prior to increasing the weight.