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I like Preacher
Curls…
I like bodyweight
exercises…
And I LOVE combining
these two things into a hybrid that serves up
the best of both worlds.
So fire up the Frankenstein-meter…if
you're like me and you love unique exercises,
this one is DEFINITELY going to find a place in
your arm routine…
And, yes, to answer
your question in advance of you reading about
this exercise…I AM crazy…
How To Do Bodyweight Preacher
Curls:
To perform this
exercise, you're going to need a few things…a
Preacher bench (duh), a power rack (a Smith machine
will also work) and a flat bench (you can substitute
a chair or stool for the flat bench if you need
to).
Check out the pictures
and video of this exercise in action in this article
and at the link at the bottom to ensure you've
got the idea of it before trying it.
Set the Preacher
bench in the rack - the top of the pad should
be angling up to the side (where the safety rail
is). Now set the safety rail on that side to a
point just above the top of that Preacher bench
pad.
If you're using
a Smith machine, set the Preacher bench under
the bar and set the bar to that same point (just
above the pad of the Preacher bench).
Basically, you want
this setup to look like the safety rail is almost
on top of the Preacher bench pad.
Now take your flat
bench or chair and set it about 3 feet away from
the Preacher bench. For me, I set it just outside
the rack on the other side. You'll have to play
with this position once you see the exercise in
action and give it a test drive.
So we've got the
setup. Now THIS part is going to require you to
completely reverse your thinking about how the
Preacher Curl exercise works…
The regular Preacher
Curl works by having you sit on the bench, place
your upper arms on the bar and curl a barbell
(or dumbbells) up and down. No surprises there.
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THIS version
is going to require you to first stand facing
the angled face of the Preacher bench. Now
kneel down and set your FOREARMS on the
face of the bench. Slide your arms up and
grip the safety rail.
Finally,
you're going to put your feet up on the
bench in order to get your bodyweight off
the ground.
This switch-up
turns the Preacher curl into what's called
an "open chain" exercise. Basically,
instead of YOU being stationary and moving
the resistance, you are going to "lock
down" your forearms and move your BODY
as the resistance.
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It's the same difference
as a chin-up and a pulldown or a barbell squat
and a leg press or a push-up and a bench press
- they're all the same basic movements. But the
most effective exercises are the ones where you
move your BODY through space.
THAT is what makes
THIS exercise so powerful. Instead of doing Preacher
Curls with a barbell, you're going to lock down
your forearms and do curls with your bodyweight
(not your WHOLE bodyweight , of course…that's
another reason your feet are on the bench behind
you - to take up some of that resistance and allow
you perform the exercise). You're working the
muscle from the complete OPPOSITE direction of
what it's used to…and the results are AMAZING.
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So really,
all you have to do to perform the exercise
is lock your forearms down and curl your
body up!
As you do
it, you're going to notice a VERY big change
in how the exercise feels compared to regular
free weight curling exercises. It activates
a LOT more muscle fibers and demands more
overall body strength.
This "locked-down"
position changes the entire dynamic of the
exercise. The Preacher bench provides a
nice stretch at the bottom and a great contraction
at the top.
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Let me tell you
right up front, even if you've done some of my
exercises in your gym before…THIS one is
going to get you some second looks (and a lot
of questions!).
And when you've
done your first set, and it feels (and looks!)
like your biceps are swollen up to TWICE their
normal size, you're going to REALLY start getting
some questions from people!
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