Bigger biceps and stronger arms are the needs of everyone as they are the power-generating groups of the body. With the support of these primary muscles, we can perform daily activities. However, wider biceps also add value to your personality aspects and gives you a classy look. Multiple workouts are there to train your biceps but we will guide you through an amazing exercise. Surely, I am going to discuss Preacher Curls, its benefits, and alternatives to Preacher Curls. Let’s begin the knowledge show and gather informational content.
What is the Preacher Curl Exercise?
Preacher Curl is the best possible bicep exercise that you can carry at gyms or fitness centers. Preacher Bench is the machine that will make your practice a bit easier. You can use a simple barbell or bring an EZ bar in consideration for better results. Moreover, a controlled movement helps you focus deeply on the targeted muscles and provide strength to the particular muscles.
The lifting angle of the equipment matters the most and if you are doing the movement with a natural angle, it trains the muscles accordingly. In contrast, if you make changes in the angling, then the results will also be changed. Therefore, you must hold the barbell with different grips to ensure smoother movement and bring definite results. Overall, Preacher Curls have great significance if you are looking to isolate your biceps keenly.
Benefits of Preacher Curls
This advanced exercise brings unexpected benefits for overall health and contributes to providing a better approach. Here is a detailed chart of the benefits that preacher curls can offer to fitness lovers:
Squeezed Biceps: Preacher Curl is an excellent exercise for generating contraction in the biceps. The more you squeeze your biceps, the better results you can expect.
Bigger Biceps: The exercise is designed to target your biceps only which makes it best for muscle development. As it targets only one group, so quick results are sure.
Elbow Injury: as compared to other curls, Preacher Curl is a safe exercise that provides support to your elbows. It does not require you to keep elbows tight or straight for muscle contraction.
Range of Motion: Moreover, this exercise requires a greater range of motion and requires you to bring full force. From the bottom of the machine, you have to lift the weight towards the level of the eye and make eye contact.
Seated Exercise: This exercise does the best with your upper body and does not engage your lower part. As you perform it on a seat the risk of injuries or pain becomes less.
How to Perform
Before you perform any exercise in the gyms or at home, kindly be guided with the appropriate information. Here are some steps to follow and gain good results.
- Sit on the machine with your elbows grounded on the handle. Make sure to keep your chest on the supportive curve and keep your back straight.
- Adjust the weight according to your capacity and grip the handles strongly with fingers pointing inwardly.
- Engage the core and lift the handles by feeling the tension in the bicep muscles. Bring the handles to the eye level and then bring them back to the initial stage.
- Don’t pitch the handles too low otherwise, it becomes tough for you to bring it up.
- Repeat the steps to complete a set and try to perform 3 sets at once.
It is highly advised to start with low weight and try to learn the move. Quick movements may lead to insufficient and unexpected muscle injuries so you must control the movement. moreover, consult with your professional trainer in case you can’t get the appropriate form.
Alternatives to Preacher Curls
No evidence can detect the insignificance of the Preacher Curl for the biceps. However some people may have back pain issues that may require them to perform the simplest exercises. In this guide, we will tell you about the best alternatives to preacher curls that you can consider for effective results.
1. Spider Curls
Similar to Preacher Curls, this is a machine-based exercise and requires you to use an EZ bar. But instead of performing it seated, you have to carry it out while leaning the body a bit forward. Preacher Curl has the benefit of automated weight control whereas this exercise requires manual control over the weight.
You can perform this workout through an incline bench with your chest directed towards the bench seat. Moreover, you will be asked to bring a greater range of motion and your ability to lift weights will be tested. Like Preacher Curls, this exercise also develops your muscles strongly and gives quick results.
2. Concentration Curls
Concentration curl is a unilateral exercise that targets the biceps muscles deeply. This exercise requires a dumbbell and involves curling the weight with a proper concentration motion. Being one of the feasible alternatives to preacher curls, you can keep this in your routine to get bigger biceps.
This exercise helps create a more definite and sculpted appearance in the arms. Concentration curls are easy to learn and perform, making them accessible to all fitness lovers. This workout reduces strain on the shoulders and wrists making them convenient.
In this exercise sit on the bench with your feet on the floor. Curl the dumbbell towards your inner side while keeping your upper arm still. Focus on concentrating on your biceps instead of shifting the load up/down. Lower the dumbbell gradually and control the movement throughout the repetition.
3. Wall Curls
Wall curls are a specialized exercise that focuses on strengthening the biceps muscles, especially your outer biceps. With the back wall support, this particular exercise provides stability and concise control. Moreover, the specific training enables weightlifters to focus on precision and accuracy which brings optimal growth and development.
Wall curls are a unique variation to traditional curls but the advancement makes this challenging. Moreover, it is suitable for those with joint issues as you are not emphasizing muscle joints. Stand against the wall with your feet shoulder-width apart.
Carry a dumbbell in each hand and make sure to keep both arms straight. Curl the dumbbell while keeping the upper arm constant. Stop the movement for at least 2 seconds and then continue. You can carry the movement as per your body stamina but the ideal reps are 12 per set.
4.Cable Concentration Curls
Cable concentration curls use a cable machine to provide more flexibility and challenge. If you are looking to improve your range of motion then focus on this specific movement. Cable machines always provide muscle growth, strength, and mobility in a shorter time. With the fixed cable, you may get restricted to using a single path for the movement.
If you have weak elbow positioning or feeling slight pain in the wrist, then it’s better to carry other such exercises. This movement requires the full attention of the biceps and deeply empowers the inner muscles to provide hardness. Depending on your fitness needs, you can perform the moves with adjustable weights.
5. Standing Dumbbell Curl
Standing Dumbbell Curl is the simplest but resultant exercise for those looking to build power. It not only gives strength to your biceps but also engages your core and upper chest. Throughout the movement, you have to keep your back straight and hold a pair of dumbbells in each hand. Importantly, do not shrug the shoulders up while curling the dumbbells otherwise it may cause in the bottom neck.
To fully concentrate on the focused muscle, you need to keep your arms straight. Moreover, it is a cost-effective workout as you only need dumbbells that can easily be accessible at home as well. Considering this as an alternative to Preacher Curls is not a bad option because both workouts most probably bring the same results.
Conclusion
Fitness lovers consider their biceps as one of the primary muscle groups and look for better workouts to shape them. There is no debate that Preacher Curls has gained great significance in this respect. But one should deeply focus on the biceps internally and externally which is possible by trying different exercises or variations. Therefore, we have mentioned some of the best alternatives to Preacher Curls for everyone to train their biceps with different angles. Try the efficient exercises and give us feedback on the noticeable difference. Stay tuned for more value.