The upper arms biceps brachialis preacher curl exercise is a strength training exercise that targets the biceps brachialis muscle, which is located on the upper arm. This exercise is done using a preacher bench, which provides support to the upper arms and isolates the biceps muscle group.
Here’s how to perform the upper arms biceps brachialis preacher curl exercise:
- Set up the preacher bench: Adjust the height of the seat and the position of the arm pad so that your arms can comfortably reach the top of the pad. Sit down on the bench with your chest resting against the top of the pad and your arms extended down towards the floor.
- Grasp the dumbbells: Hold a dumbbell in each hand with an underhand grip (palms facing up) and your arms fully extended. Make sure your elbows are resting on the top of the arm pad and your shoulders are relaxed.
- Curl the weights: Slowly bend your elbows and lift the dumbbells towards your shoulders, keeping your upper arms and elbows fixed in position on the pad. Focus on contracting your biceps muscle and keeping your wrists straight.
- Lower the weights: Slowly lower the weights back down to the starting position, keeping control of the weights as you lower them. Do not let them drop or swing.
- Repeat the exercise: Perform 3 sets of 8-12 reps, taking a rest break of 60-90 seconds between sets. Adjust the weight of the dumbbells as needed to maintain proper form and challenge your muscles.
- Keep your elbows firmly in contact with the pad throughout the exercise to avoid swinging or momentum.
- Use a controlled and deliberate movement, focusing on contracting the biceps muscle throughout the movement.
- Avoid locking out your elbows at the bottom of the movement to maintain tension on the biceps.
- Gradually increase the weight of the dumbbells as you become stronger and more comfortable with the exercise.