Want bulging biceps or just to increase muscle size in your upper arms? Preacher curls are an excellent alternative to biceps curls that emphasize engagement of the long and short heads of the biceps brachii. This article details how preacher curls for hypertrophy day can be productive in establishing success in biceps muscle growth.

Quick Takeaway:

--The preacher curl is a bicep curl variation and isolation exercise that emphasizes the biceps brachii.

--Full of benefits, the preacher curl is productive for supporting hypertrophy to help establish a well-defined and toned physique.

--Different preacher curl variations, like the dumbbell preacher curl, can emphasize the long or short heads of the biceps brachii.

The preacher curl is a traditional bicep curl variation, often using either an EZ curl bar or dumbbells. It utilizes a preacher curl machine or bench for biceps training to minimize momentum and better isolate and engage the biceps brachii. 

Take advantage of the many preacher curl alternatives because this exercise touts numerous benefits.

Performing preacher curls targets the biceps muscle of the upper arm by isolating it and increasing the tension placed on it. This encourages biceps growth, so your upper arms will have that pumped, aesthetic look you hope to achieve.

Incorporating exercises into your weekly routine, like the preacher curl, is effective for stimulating hypertrophy, encouraging muscle growth, and improving muscle definition. However, these factors are essential to establishing changes in muscle tone for a well-defined physique. 

Benefits of the preacher curl:

• Increased muscle mass and hypertrophy in the biceps
• Improved muscle strength and endurance
• Enhanced muscle definition and tone
• Reduced risk of injury compared to other biceps exercises
• Can be modified to suit different fitness levels and goals

You will need a few pieces of equipment for the preacher curl, including two dumbbells and a preacher bench. Follow these steps to perform the exercise and use it in your training program to achieve fitness goals like hypertrophy for beefier biceps and to prioritize proper form.

How to do a dumbbell preacher curl:

1. Grab two dumbbells from a weight rack.

2. Find a preacher bench and adjust it so that your chest is against the front of the pad.

3. Sit at the preacher bench with a dumbbell in each hand.

4. Lay your upper arms, specifically the back of the triceps, on the preacher curl pad.  Your armpits should be snug against the pad.

5. Ensure both hands holding the dumbbells are palms facing up in an underhand grip.

6. Take a deep breath.

7. On the exhale, curl the dumbbells towards your shoulders.

8. Stop, pause, and squeeze the biceps.

9. Slowly lower the dumbbells down until both arms are extended once more.

10. Repeat for desired reps and sets.

The Different Preacher Curl Variations - Grip & Equipment

Just like there are many biceps curl variation exercises to consider that target the biceps brachii for hypertrophy training, the same can be said for the preacher curl. 

Different grip options, like the wide or narrow grip preacher curl, can better engage different heads of the biceps brachii to promote a biceps pump and muscle growth. Preacher curl variations also utilize various pieces of equipment, like the EZ bar or dumbbells on a traditional or preacher bench, to perform this bicep isolation exercise. Utilizing these preacher curl variations for hypertrophy day can be productive for lifters looking to enhance muscle engagement of the short and long heads of the biceps brachii to encourage muscle growth.

Different preacher curl variations: 

• Close-grip Preacher Curl: targets the long head of the biceps
• Wide-grip Preacher Curl: targets the short head of the biceps
• Dumbbell Preacher Curl: uses dumbbells instead of a barbell
• Incline Preacher Curl: uses an incline bench to increase the range of motion
• Cable Preacher Curl: uses a cable machine to provide continuous tension

Competitive Alternatives to Preacher Curls

There are many biceps curl variations to consider as alternatives to preacher curls for supporting hypertrophy in the biceps brachii. 

Alternatives like the spider curl or even the Zottman curl are productive at isolating and engaging the long and short heads of the biceps muscle. Incorporating these into your biceps workout can effectively engage all parts of the biceps to promote muscle growth and stronger biceps. 

Alternatives to preacher curls:

• Standing Barbell Curl: a more traditional biceps exercise that targets multiple muscle groups
• Incline Biceps Curl: targets the upper biceps and can be done with dumbbells or a barbell
• Concentration Curl: an isolation exercise that targets the biceps from a different angle
• Hammer Curl: targets the biceps from a different angle and can be done with dumbbells or a barbell

Who Should Do the Preacher Curl

The preacher curl is a beneficial isolation exercise used to target the biceps brachii.

This exercise can be helpful for anyone looking to increase muscle size, strength, or endurance in the biceps specifically. It can also benefit beginners as preacher curls eliminate momentum and compound movement, allowing greater focus on form and muscle engagement.

• Anyone looking to build bigger biceps and improve muscle mass
• Bodybuilders and athletes who need to target specific muscle groups
• Individuals who want to improve muscle strength and endurance
• Those who want to reduce the risk of injury compared to other biceps exercises

Preacher Curls - Muscles Worked

When using preacher curls for hypertrophy, which muscles are precisely worked? The primary muscles worked in the preacher curl are the long and short heads of the biceps brachii in the upper arm. 

Although this exercise is an isolation exercise, it does use secondary muscles to help establish movement in the arm. The brachioradialis and brachialis are examples of this. These muscles are located in the arm and are responsible for flexing the elbow and stabilizing the arm. 

Muscles worked in preacher curls:

• Biceps brachii (long and short heads)
• Brachialis
• Brachioradialis

Incorporating preacher curls for hypertrophy day is a productive maneuver for lifters wanting to encourage muscle growth in this specific muscle group. As an isolation exercise, preacher curls efficiently increase muscle engagement of the targeted muscle group - the biceps brachii.

Use preacher curls to promote muscle growth and size for the ultimate upper arm pump and to establish an aesthetic and toned physique!

FAQs

Are preacher curls good for hypertrophy?

Preacher curls are great for hypertrophy as they isolate the biceps brachii to increase muscle engagement. The preacher bench eliminates excess momentum, deterring the use of other muscle groups to perform the exercise. This forces the biceps to do all the work and actively focus on the engagement of this muscle group to support growth.

Do preacher curls increase bicep peak?

Adding preacher curls to your workout routine can increase your bicep peak. Its isolation of the biceps brachii emphasizes increased muscle growth and strength, helping establish a more significant bicep peak for an aesthetic physique.

What are the disadvantages of preacher curls?

Like any exercise, performing preacher curls incorrectly and not prioritizing proper form can raise the risk of injury. Because the preacher curl isolates the biceps brachii, lifting heavy can place excess tension on the muscle group. This can strain the bicep tendons and elbow and shoulder joints.