What Part of the Biceps Do Preacher Curls Work?
Arm day is a special kind of day at the gym. Everyone is there to work on their guns, and the atmosphere is electric. The preacher curl is one of the most popular exercises for building bigger, stronger biceps. But what part of the biceps does it actually work?
The biceps muscle is made up of two heads: the long head and the short head. The long head originates at the top of the shoulder blade and inserts at the bottom of the radius bone in the forearm. The short head originates at the coracoid process of the scapula and inserts at the bottom of the radius bone as well.
When you perform a preacher curl, you are primarily working the long head of the biceps. This is because when your arm is in the preacher curl position, the long head is in a stretched position. As you curl the weight up, the long head contracts to bring your forearm closer to your shoulder.
The short head of the biceps is also involved in the preacher curl, but to a lesser extent. The short head is more active when your arm is in a flexed position. So, if you want to maximize the activation of the short head, you can try doing preacher curls with a supinated grip (palms facing up).
Tips and Expert Advice
Here are a few tips from the experts for getting the most out of preacher curls:
- Use a weight that is challenging but allows you to maintain good form. If the weight is too light, you won’t be able to stimulate enough muscle growth. If the weight is too heavy, you’ll be more likely to cheat and use momentum to lift the weight, which can lead to injury.
- Keep your elbows close to your body. This will help to isolate the biceps and prevent you from using your shoulders to lift the weight.
- Curl the weight up slowly and controlled. Don’t swing the weight up or drop it down. This will help to maximize muscle activation and prevent injury.
- Squeeze your biceps at the top of the movement. This will help to engage the muscle fibers and maximize muscle growth.
- Do preacher curls as part of a well-rounded biceps workout. Preacher curls are a great exercise, but they shouldn’t be the only exercise you do for your biceps. Incorporate a variety of other exercises, such as barbell curls, dumbbell curls, and hammer curls, to work all of the muscles in your biceps.
FAQ
- What muscles do preacher curls work? Preacher curls primarily work the long head of the biceps, but they also involve the short head to a lesser extent.
- How often should I do preacher curls? You can do preacher curls 1-2 times per week as part of a well-rounded biceps workout.
- What is the best weight to use for preacher curls? Choose a weight that is challenging but allows you to maintain good form. If you’re not sure what weight to use, start with a weight that is 5-10 pounds lighter than the weight you use for barbell curls.
- How can I make preacher curls more challenging? You can make preacher curls more challenging by using a heavier weight, doing more sets or reps, or pausing at the top of the movement.
- What are some alternatives to preacher curls? If you don’t have access to a preacher curl machine, you can do other exercises that work the biceps, such as barbell curls, dumbbell curls, or hammer curls.
Conclusion
Preacher curls are a great exercise for building bigger, stronger biceps. By following the tips and advice in this article, you can get the most out of this exercise and build the biceps you’ve always wanted.
Are you interested in learning more about preacher curls or other exercises for building bigger biceps? Let us know in the comments below!
