It is rare to see anyone tell you not to do curls, but it is also rare to see someone tell you to do an exercise because someone else loves it. The verdict. In a large arching motion curl the weight up all the way toward your upper chest while actively squeezing the biceps. Brad Borland takes a look at 2 major bicep exercises and helps you to decide which is best. Once at the top position, slowly lower the weight in the same controlled fashion until your arms are once again straight down for a complete stretch. As nothing can replace a good ole fashioned standing barbell curl, there are still others that have their place in a carefully structured and effective program. Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab. 12 Week Fat Destroyer: Complete Fat Loss Workout & Diet Program, Muscle & Strength’s 12 Week Women’s Workout Program, Dumbbell Only Workout: 3 Day Full Body Dumbbell Workout, The Total Package: A Full Body Strength & Hypertrophy Workout. Learn how to cook delicious healthy meals and snacks! I personally don't understand the battle between the two. Let us look into pitting two well-known moves against each other and see who comes out ahead for bigger, better guns. Your body should also be stable the entire time. We will inform you when the product arrives in stock. Your palms should be facing forward and slightly tilted inwards due to the shape of the bar. The preacher curl brings a number of benefits that you might not find in a conventional bicep curl. Web page addresses and e-mail addresses turn into links automatically. $84.59 $ 84. Squeeze the biceps hard and hold this position for a second. Everyone and I mean everyone has done bicep curls at least once in their life. Bicep curls can work just as well but it is necessary to keep a good form and avoid cheating while performing them. As the big bruiser, the barbell curl packs on the mass and strength building the bulk of muscle. One of the biggest benefits that are associated with preacher curls is its ability to force you into negative movement. Your palms should be facing forward and slightly tilted inwards due to the shape of the bar. Only the purest of lifters will opt to do both exercises on their arm workout day. The incline dumbbell curl is a much better exercise for building the biceps peak than the preacher curl. Along with bench presses, barbell rows, shoulder presses and squats, it is unsurpassed as the curl that enables you to use as much weight as possible. 4.1 out … Columbia, SC 29209 Sit on the seat of the bench where your arms and torso are firmly planted against the pad. Although the simple action of the curl remains as basic as it gets, the biceps still possesses a full list of exercises to choose from. For your arms, the simpler the movement, the better your arms will work. Gold's Gym XRS 20 Olympic Bench. Position your upper arms and chest against the preacher bench pad while holding the E-Z Curl Bar at shoulder length. Success! Heaving up too much weight will do very little in the way of bigger biceps. A person that has just started will be more inclined towards the bicep curls, whereas an experienced lifter would go for the preacher curl. The only downside for a preacher curl is that it requires a preacher bench to perform the exercise. Negative movement really improves muscle growth as well as improving strength. Join 500,000+ newsletter subscribers! Your arms should sit flat against the pad and your shoulders should be relaxed and not be in a shrugged up position. Another factor to think about when it comes to preacher curl vs bicep curl is the time and place. Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. Of course, big guns are forged through many hours toiling away at rows, pull-ups and pulldowns, however, the curl is still the sometimes lonely road to larger, more muscular arms. Since you can’t swing as much as you do with seated or standing bicep curls, you are less likely to break your form. Finally, when performed correctly, it can be used with a myriad of techniques such as 21s, “I-go-you-go,” cheat curls, partials and various speed reps. Cons: When executing good form, it is hard to find many flaws with the barbell curl, however, way too many gym-goers fail to get the true benefit of this exercise. After viewing product detail pages, look here to find an easy way to navigate back to pages you are interested in.