3 PREACHER CURLS THAT MADE MY BICEPS EXPLODE
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- čas přidán 22. 12. 2015
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One of the things I get asked most is which exercises I use to build my biceps. I made most of my progress with my biceps by doing 3 different kinds of preacher curls. My body seems to react really well to this exercise, and I like choosing 3 different ones so that my body doesn't adapt. These are the 3 preacher curl exercises that I love doing for bicep gains:
1.) Close-Grip EZ-Bar Preacher Curl
2.) Single-Arm Dumbbell Preacher Curl
3.) Hammer Dumbbell Preacher Curl
*Renshaw's Personal Training is not telling any one to do these exercises or workouts, so doing them will be at your own risk. This is what has worked for me. If you're interested in having a custom workout designed for you then check out my online personal training program at renshawspt.com
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Thanks for keeping it under 15 minutes!
i tried at lot to grow my bicep...at first it was chin ups that helped me to grow it...but it stopped after a while...i tried curls...easy bar curls....barbell curls...dumbell curls...concentration curls...nothing worked...but preacher curls was finally the exercise to give my bicep the next boost
Try concentration curls, and drag curls.
I'm assuming explode meaning, get bigger. I would not like my bicep to actually explode, that would be very painful.
💪💣💥🚑😆🤣😆🤣
Another awesome video! Thank-you!!
This guy is really better understanding what the real preacher curls biceps is!!!👍great job 💖
Great preacher curls exercises I love them Bryan ..How many day we should preacher curl
Some people say this is a dangerous exercise, that's simply not true, but as with all exercises use common sense or yes you could get injured.
First of all it's a good idea to do Preacher Curls in the middle or at the end of your biceps routine (so you're properly warmed up), secondly use a weight that you're comfortable with.
Thirdly don't use momentum or swing the weight to complete the rep, use a nice consistent movement as in the vid.
Don't bounce the weight at the bottom of the rep, that's where the injury will occur.
everyday is a biceps day bro ! :D
Back in my high school weight training days we did 5 five pounds on each side for 3 reps without a clasp. After the 3 reps have two people take off 1 at a time for 3 reps until it's just the bar then add until you get back to 5 five pounds on each side. 36 reps never total 18 reps dropped and 18 reps pryimading up. 2 weeks start my biceps went from 13.5 to 14.5
interesting technique bro, how r ur arms looking now
What's the difference between 1st and the 3rd one. Seems both are targeting outer heads.
What do I do if my preacher bench isn't wide enough and my arms slip off when I do barbell curls?
You da man, I also love preacher curls they make my arm explode, I actually do all 3 myself but I'm gonna try the hammer curls the same way you do it both at the same time
just don't lock your arms at bottom and you'll be fine.
I do both and for me personally these exercises are the best.
Just don't lock at bottom and keep tension on your biceps.
Never go heavy on this exercise If you wanna go heavy just call a friend to help you.
You're welcome bro!
How to target Short head of the bicep.?
I wanted to comet that I have done curl on the straight side of pad ever since I saw the pro did it that way and it was 200% more effective.
I want to comment to your comment. I had a older pro line preacher curl bench. I was wondering why I wasn't seeing results. It was the angle of the pad. I sold it. I bought a titan preacher curl bench. Big difference in angle. Problem was not getting enough stretch on the bicep muscle.
How many reputation sir
Keep posing ur video more
Great video! Now get outside and get some sun!🌞🌡
What does the close grip preacher curl work?
Long head or the short head??
Long head
So I can curl the ez bar with 40’s on each side for 8 but this takes a lot of energy to do. I see people like you who have much bigger arms only doing 20 pound on each side and i wonder if I should eliminate my heavy preacher curls out of my workout? Someone give me some wisdom always trying to learn more!!
Alec Johnson
Do the exercise properly.
Have a 30-60 sec rest time.
Other than that, i think you're doing good.
Alec Johnson It's not about the "weight", leave the "ego" out of it. "Work" the muscle, mix it up with higher rep range (20) then moderate (15) and a lower (10). Give that a try.
how many reps and how many sets?
Just Ride pick any one of'em..... 8-12 reps, 3 sets
Just Ride add any one of them in your bicep routine
Your video is amazing short video i like it
Biceps like Arnold man!!! Great job. I do fitness videos too. Just subscribed to you 👌🏻
When I do the curls I feel more of a strain in my forearms instead of my biceps.
You probably grip the weight too hard. Try a lighter weight and have your palms open and focus on your bicep you'll notice a difference. I had same issue as you.
Would that work? The guy in the video says gets a closed grip.
@@theamericanshepherd4304 I find when I have an open palm grip almost it forces more of a bicep peak contraction, try it and see if you feel it more in your bicep. It works for me thats all I know.
Immortality- the heaviest weight I use now is 35 pounds. How much lighter should I make it?
@@theorca5173 I can't tell you that, your body will know. If your doing reps of 10 you should have to probably struggle greatly from 7 onwards. Whatever weight that is your body will tell you.
Explode in a good way or like
What do you think buddy
He appears to know what he's doing, but in all seriousness, please never extend your forearm to the nearly 180° as he does at 0:29 and 0:37. Many a bicep tear tears have occurred from this.
Those injuries you describe show the major flaw in the traditional preacher curl exercise period. The huge amount of stress that is placed on the biceps at their weakest point in the rep vs little or no resistance at the top of the rep where the most fibers are involved in shortening the heads. I prefer to lean over the bench the other way where you can get the full contraction and max effort at the top of the rep.
Agreed. I never extend, which is something barely mentioned by most. Do cable preachers they’re better, or with weights focus on the middle portion of rom.
do you see how slow and controlled he was? you can't injure yourself if you control the weight, instead of the weight controlling you.... I'm sure you were swinging the weight like a wild boar and using way too heavy a weight for your skinny baby arms & they popped.
Too much momentum can injure, but that doesn’t mean that super slow is necessary either. A little motion can be used; don’t do the bottom of the motion.
MrEyee2 which muscles this exercise targets ? The peak or lower biceps for cut ?
Was you using 25lb or 25kg?
form > weight.especially on preacher machine
lbs.
I have a problem where I can't curls more than 35 lbs with my left arm. I do 10 curls with 30 lbs, wait 60 seconds, do 8 curls with 35 lbs easily enough, but when I try to do 6 curls with 40 lbs I can't do it. I'm lucky if I can do 3. No matter what I've done I can't curl more than 35 lbs.
60 seconds ? how about 3 to 5 minutes ?