This exercise provided courtesy of Mike Clausen, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.
The preacher bench stabilizes your upper arm to give you maximum leverage for a correct bicep curl. You can push harder with less risk of injury.
Set a preacher bench facing the pre-stacked or stackable bent bar. Sit at the bench with your armpits dug completely down onto its peak, and your upper arms pressed against its face. Hold the bar with an easy open-hand grip with your palms up and your hands about shoulder-width apart. Bend your elbows to bring your forearms to vertical, and to engage the tension on the bar (see Photo 1).
- From the starting position, do a bicep curl, lowering both forearms down toward the bench. As you lower your arms, keep the engagement in the biceps muscles and resist the downward pull of the bar. At the bottom of your motion, your elbow should not be completely straight—keep a very slight bend in the joint to keep the bicep muscle engaged (see Photos 2 and 3).
- From the bottom position, slowly curl the bar back up to the starting position, keeping your upper arm against the bench throughout. Be careful not to go too far in either direction—at both the top and bottom of the curl there is the risk of going beyond the range of the biceps. To stay within the range of the muscle, don’t bring your hands so high that they touch your upper arm or shoulder (see Photos 4 and 5).