How can i do preacher curls at home

That makes sense. Yes, true! Conversely, during the performance of movements where the upper arm is held out in front of the body, the long head is slackened to a greater degree a phenomenon called active insufficiency and therefore force production is compromised.

Alternatively, exercises such as preacher curls and concentration curls where the upper arm is positioned in front of the torso work more in the short head. Kind of odd. You start fully stretched with a lean back but as you curl you lean forward and it ends up working the shortened bicep too. Thank you for letting me know.

I do these on an high incline bench with dumbells usually a hammer grip and elbows tucked in to torso, lighter weight higher reps. If your gym lets you do curls in the squat rack or like me you have a squat rack at home you can set up your incline bench on a low or high incline low is better and use the ez curl bar with the safety bars set as low as possible so the EZ curl bar just touches your torso at the hips.

Much better strength curve than the sissy curl but same idea…I also like to superset these with skull crushers with the EZ bar so I am as far forward in the rack when I do curls as possible and pretty low on the incline. If you use a french curl bar which is always standard you can buy bar extenders on ebay so it fully fits the rack. Let me know what you think here if you try it and if you want to do an article on this too feel free to take the credit for your research into this idea!

Notify me of follow-up comments by email. Notify me of new posts by email. Table of Contents. Shane Duquette. Great article Shane.

Shane Duquette on May 10, at pm. Hey Matt, good questions. Matt Christian on May 12, at am. Shane Duquette on May 12, at am.

HC on August 27, at pm. Shane Duquette on August 28, at am. Ahaha that video is pow-pow-powerful! He knows how to curl. Marcus on November 25, at am. Shane Duquette on November 25, at am.

I tried it, and I like it. Marcus on November 26, at am. DG on December 4, at am. The Gironde Curl is like this no? Shane Duquette on December 4, at pm. I do these on an high incline bench with dumbells usually a hammer grip and elbows tucked in to torso, lighter weight higher reps or best of all an ez curl bar on a low incline bench with a rack lower reps higher weights.

To perform it, hold a dumbbell in one hand and then brace your arm against the backrest of an office chair. Use your spare arm to pull the backrest backward if possible, as this will help to create more of a slope.

Begin the rep by curling the weight upwards without letting your upper arm come off the backrest. Keep lifting until your bicep and forearm squeeze together. Then, lower the dumbbell under control until you reach full elbow extension.

Repeat the motion for your other arm and do sets of reps in total. The sofa curl is the ideal preacher curl substitute because most couches typically have plenty of padding to keep your arm nicely cushioned while you blast your biceps. I like to do this exercise while laying on my stomach so that it takes the pressure off my lower back. Essentially, you want to start by placing a dumbbell at the end of the sofa where your head will be.

Then, lie on the sofa and brace your arm against the side of the armrest. Grab the dumbbell and curl it toward your shoulders while keeping your arm pressed against the armrest. Contract your bicep forcefully as your forearm pushes up against it and then lower the weight under control. You can also do this exercise with a barbell, but I recommend sticking to dumbbells and ideally one arm at a time so that you don't put excessive strain on your lower back. If you don't like the idea of training your biceps on the sofa, then you can also do the dumbbell preacher curl at home by using your legs for support.

Again, this movement is compatible with barbells, but you might want to stick to dumbbells so that you don't develop or worsen any muscular imbalances. Start by holding two dumbbells with an underhand grip. Bend over at the waist and push your hips back, and then rest your arms against your knees. Begin the rep by curling the weights toward your front delts and flexing your biceps as hard as you can.

Hold the contraction for a split second, and then lower the dumbbells down until your elbows reach full extension. All of the preacher curl alternatives mentioned in this guide can considerably improve the size and strength of your biceps if you perform them consistently alongside a healthy diet and a good recovery regime.

However, the over bench curl is clearly the best preacher curl replacement because you can adjust the backrest of the bench to the ideal angle.

The drawback, of course, is that not everyone has access to a weight bench, especially if they train at home. If this is the case for you, then I recommend either choosing a different exercise or using your torso as a makeshift preacher pad. This movement might take a bit of getting used to, but once you nail the technique, your biceps will get to reap the benefits of this tough preacher curl variation. A personal trainer reveals the top 5 preacher curl substitutes that you can do without a bench.

Written By Liam Brown. Fact checked by David Tran BSc. Table of Contents show. Preacher curl alternatives 1. Concentration curls. Spider curls. Incline curls. Dumbbell curls. Reverse curls. How to do preacher curls without a bench Use an adjustable bench. Use your torso. Try a flat bench. How to do preacher curls at home Use an office chair. Try the sofa. Use your legs.

Conclusion: Which preacher curl alternative is most effective? Share on Facebook. Pin on Pinterest. These are very effective when done with light weight.

The eccentric portion of a movement when the muscle is being stretch and becomes longer is vital for muscle growth. In fact, research has shown that the eccentric portion of a movement is actually more responsible than the concentric for hypertophy.

This is because this movement can handle a larger load and more stress is placed on the muscle. Eccentric movements are commonly used by top bodybuilders and strength athletes. You can perform this with any implement but it generally works best using both hands such as with a barbell or cable machine with bar attachment. However, there is one big difference. You are able to alter the angle of the curl. This is because this motion requires the use of a cable pulley machine which means you can adjust the height.

There is no optimal angle so just use different angles regularly to provide a slightly different stimulus. Biceps seem to work best by training them times a week so work this into your program if you are really wanting to increase the size of your arms. Preacher curls are safe. Some will raise a concern due to the stress that it can put on the elbow. The main point is to use light weight. This is an isolation movement.

Tennis elbow is an overuse injury that originates on the elbow. The main cause of this is weak forearm flexors. In order to mitigate the risk of tennis elbow, you need to implement plenty of forearm extensor strengthening exercises. The easiest thing you can do is use a neutral grip for all of your exercises.

This takes significant stress off of your forearms. Well, assuming you do them with either an underhand or overhand grip.