Preacher curls help you to really isolate your biceps to build serious muscle, but if you’re not using the proper form, you’re sabotaging your efforts to get swole. When you’re pumping iron, the little things translate into big wins for your fitness goals, so you want to ensure you’re approaching the technique properly.
That’s where Men’s Health fitness director Ebenezer Samuel, C.S.C.S. and GHOST gym founder Aqib Mamoon come in, illustrating the most important detail you need to focus on when performing preacher curls if you want to get those gains.
“The preacher curl is all about changing your upper arm angle relative to your torso and getting that upper arm angle open, so that you can then take your shoulders out of the motion,” says Samuel. “What we often see and the mistake you want to avoid is you’re going to see people be very, very relaxed and loose through their back and their scapula.”
Watch Mamoon demo the right and wrong way to do preacher curls in the clip above. As Samuel stresses, “shoulder blade positioning is key in doing the curl”—and you’ll lose that setup by paying too much attention to your biceps. “You’ve got to remember what the rest of your body’s doing.” Whether you’re on an incline bench using dumbbells (our pick for the ideal variation), a machine preacher curl, or a standard preacher curl bench doing it the traditional way with an EZ curl bar.
Bottom line: “Any way you’re doing it, you want to make sure we’re paying attention to shoulder blade positioning.” Watch Mamoon run through the safe, effective way to do the preacher curl exercise above. Want even more insights to blow up your biceps? Check out this in-depth tutorial on every aspect of preacher curls.
Want to get the same gear as MH editors? Eb is wearing a Ten Thousand shirt, Rhone pants, and Under Armour sneakers. Aqib is wearing a Rhone shirt and Nike sneakers.
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