Indoor Sports Fitness Bodybuilding Trainer Weight Lifting Arm Muscle Exercise Seated Preacher Curl With Free Painting Color

The Seated Preacher Curl is performed using a preacher curl bench and a barbell or dumbbells.

1. Setup: Sit on the preacher curl bench and adjust the seat so that your upper arms rest comfortably on the angled pad. Your chest should be pressed against the pad, and your feet firmly planted on the ground.
2. Grip: Grasp the barbell or dumbbells with an underhand grip (palms facing upward), slightly wider than shoulder-width apart. This grip helps in targeting the biceps effectively.
3. Starting Position: With your arms fully extended and elbows resting against the pad, the barbell or dumbbells should hang straight down toward the floor.
4. Curling Motion:
   • Inhale and slowly curl the weight upwards by flexing at the elbows. Keep your upper arms and elbows stationary throughout the movement; only your forearms should move.
   • Continue curling until the barbell or dumbbells are near shoulder level, while maintaining tension on the biceps.
5. Peak Contraction: Squeeze your biceps at the top of the movement to maximize contraction.
6. Lowering Phase: Exhale as you slowly lower the weight back to the starting position in a controlled manner. Avoid swinging or using momentum to lift the weight.
7. Repeat: Perform the desired number of repetitions, typically aiming for 8-12 reps per set to promote muscle growth and strength.
8. Safety Tips:
   • Ensure your back remains flat against the pad throughout the exercise to avoid strain.
   • Use a weight that allows you to maintain proper form without compromising your technique.