December 25, 2011

The Gold Standard Of Biceps Training

Unlike curls performed in an upright position, or on an incline bench, those performed on the preacher bench most accurately depict the true strength of the elbow flexors. It is for this reason that the preacher curl is the gold standard to which all other biceps exercises are compared to.

This isn’t to suggest that curls done on the preacher curl are superior to curls with an upright posture, or those performed lying on an incline bench, when it comes to arm development, as they each stimulate the primary arm flexors to a different degree, and thus provide more or less value, depending on one’s genetic makeup.

Because the preacher bench all but eliminates the ability for other muscle groups to contribute to the lift, it can be used as a diagnostic tool to highlight relative imbalances that may exist between any of the primary elbow flexors.


Preacher Curl vs Incline Curl

There should be less than a 5% (2-4% being considered in balance) discrepancy between the preacher curl and the incline curl.

Preacher Curl vs Reverse-Grip Curl

There should be less than a 20% (18% being considered in balance) discrepancy between the preacher curl and the reverse-grip curl.

Relative imbalances can ultimately limit growth and development, and therefore should be addressed within the training program to ensure optimal progression.

Because of the strict nature of the preacher curl, a dumbell can be used to test both arms for any glaring imbalances. Obviously if there’s a noticeable difference, then the appropriate measure to be taken would be to prioritize the weaker arm until the imbalance is corrected.

45 Degree Angle vs Reverse 45 Degree Angle (Spider Curl)

Most preacher benches allow for two variations to be performed – one in which the arms rest on a 45 degree angle in relation to the floor, and one in which the arms rest perpendicular to the floor.

Curls performed on the 45 degree angle have a descending strength curve – the resistance is greatest when the arms are fully extended, and gradually lessens to almost nothing as the concentric range is completed. Curls on this side of the bench strengthen the muscles in their lengthened position.

Curls performed on the opposite side of the preacher bench, also called ‘spider curls’, have an ascending strength curve – there is virtually no resistance when the arms are fully extended, but it rapidly increases as the concentric range is completed. Curls on this side of the bench strengthen the muscles in their shortened position.

Of course, the tension remains relatively consistent throughout the range of motion when using a machine, thus making the arm curl machine a more complete movement.

Aside from being the gold standard diagnostic tool that it is, the preacher bench is also a very effective piece of equipment when it comes to building muscle because of its ability to effectively isolate different parts of the elbow flexor group by making very small modifications. Below is a summary of how to modify the way in which the curl is performed to place greater stress on specific areas:

·         Using either side of the bench to anchor the elbows close together, while holding the bar with a wide grip emphasizes recruitment of the short head of the biceps

·         Using an offset grip, with the thumb side of the hand tight against the dumbell, emphasizes recruitment of the short head of the biceps

·         Zottman curls emphasize recruitment of the brachialis

·         Reverse-grip curls emphasize recruitment of the brachialis

·         Using either side of the bench to anchor the elbows far apart, while holding the bar with a narrow grip emphasizes recruitment of the long head of the biceps

·         Facing away from the working arm places the arm into external rotation which emphasizes recruitment of the short head of the biceps


If you have any questions about the significant impact the preacher bench can have on biceps training and development, feel free to contact me at ben@paramounttraining.ca. I'm available for online consulting and personalized program design, as well as one on one training if you are located in the Greater Toronto Area (GTA).

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