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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