Every guy I know loves curls. There are many reasons for that. For starters, your biceps are almost always on display. To develop bigger biceps, you can utilize the EZ-Bar preacher curl. This curl variation is great at isolating the biceps which will help spur bicep growth.
Performing the EZ-Bar Preacher Curl
For the EZ-Bar preacher curl you’ll need the EZ-bar which is shorter in length than a traditional barbell and has curved areas for more natural hand placement. You’ll also need a preacher bench which has a seat that is connected to a 45-degree or greater slant board.
Adjust the seat height so that your armpits are at the same height level as the top of the slant board when seated. Grab the EZ bar with an underhand grip so that your arms are shoulder-width apart. Sit on the seat and place your elbows on the middle of the slant board while allowing your arms to extend straight.
Pull up on the weight by bending at the elbows and contracting your biceps. Keep pulling up until the EZ-bar is level with your shoulders. The hardest part of the lift is at the bottom where gravity has the greatest effect relative to your arm position. Once you get about half-way up, the lift will become progressively easier.
Muscles Worked During the EZ-Bar Preacher Curl
The primary muscles worked during the preacher curl are your biceps brachii; however, these are not the only muscles in your upper arm that are activated. The brachialis, which runs a little deeper than the bicep is also trained quite well. Additionally, the brachioradialis and the wrist flexor must also work during the lift.
Why Use the EZ-Bar Preacher Curl for Bodybuilding
Placing your elbows on the slant board and keeping your upper arm in contact with the board at all times helps keep your biceps isolated. During standing curls, there is a natural tendency for the shoulders to get involved. You may also lean back slightly. Both of these reduce the strength needed by the biceps to do the lift. The board locks your arms into position which means you can’t cheat or involve your shoulders.
Furthermore, you’ll get a lot more tension on the biceps when your arms are extended when compared to traditional standing curls. When your arms are perfectly straight in a standing position, there isn’t that much tension on the biceps. Since this occurs during every rep, you miss out on a lot of natural eccentric and isometric contraction. Again, the slanted angle keeps your arms from going perfectly vertical, thus tension stays on the biceps.
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(TFSupplements is not responsible for any health complications stemming from this workout. Always consult an doctor before starting / changing a workout routine)