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Overview
Dumbbell preacher curls are a slight variation of the standard barbell preacher curls. Both are excellent for adding mass to the biceps and focus specifically on the lower portion of the bicep. Using dumbbells instead of a bar usually requires more strength in order for the stabilizing muscles to properly control the separate weights. This exercise can be done with one or two hands at a time. Working each arm separately can help to focus energy on each bicep.
Setup
First, set up your preacher bench to the correct height so that the top of the bench lies comfortable beneath the armpit. On some benches, the seat can be adjusted up and down. On other benches, the arm rest portion is instead adjusted. Take the dumbbell in your hand and sit on the bench with your chest against the arm rest and your arm in position.
Movement
Slowly let the dumbbell travel downward until the arms are fully extended. Allow you bicep muscles to resist as the weight is lowered down, being careful to come to a slow stop and not bounce the weight at the bottom of the motion. Exhale, and use your bicep to pull the weight upward as high as possible and then squeeze for a moment at the top. Repeat this motion for the desired number of repetitions.
Tips From the Trainer
This exercise can be done with either one or two arms at a time. Working two arms at the same time involves the same movement, but the body must spend energy to move both arms at once instead of focusing on each bicep.
Like other biceps exercises, lowering the dumbbell slowly to the extended position plays large part in building strength. By forcing your muscles to resist as the weight is slowly lowered, greater bicep mass and definition can be built. Lowering the weight slowly on the preacher curl and coming to a slow stop is especially important because bouncing the weight at the bottom of this movement can cause serious injury.
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