Friday, March 30, 2012

Exercise of the Day: Preacher Curl

Today's Exercise of the Day is the Preacher Curl. Time to pump up your biceps!!

There are many variations you can do of the Preacher Curl. You can use two dumbbells (as pictured below), one barbell or E-Z bar, cables, tubing, Keiser machines, incline benches.......the list goes on and on. Versatility means that you can find the version that best suits your style of working out, or just mix up your approach to avoid boredom in the gym!

1-Grab two dumbbells and place your upper arms on top of the preacher bench or an incline bench. Have your biceps flexed so that the dumbbells are even with your shoulders and your forearms are facing you.
2-Take a deep inhalation and extend your forearms forward, facing upwards. Be careful to NOT overextend your elbows so that you do not place to much strain on your elbow joints and keep your wrists active so not to overextend your wrist joint as well.
3-As you exhale, flex your biceps and curl the dumbbells back to the starting position, at shoulder height.
4-Hold the contraction in your bicep for at least another count. This is one repetition.

Do 12-15 repetitions.


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