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The preacher curl is also called the priest chair barbell curl. Compared with the standing barbell curl, it is difficult to use the power of other muscles. It is the best way to exercise biceps in isolation. It can increase the thickness of the biceps, make the biceps fuller and more perfect. The famous Arnold Schwarzenegger and the glorious Philhis in recent years both think it is the best movement to exercise biceps!
Target training area: biceps
Essentials of movement:
1. Sitting on an oblique stool (priest chair), you can also use a standing posture, leaning on the inclined plate, placing the upper arm on the inclined plate, holding the barbell with both hands, straightening the arms, and maintaining the body stability.
2. Crack the barbell to the highest point with force and stop.
3. Then slowly restore, extend the arms fully, and move slowly; when the barbell drops When reaching the lowest point, the elbow joint should be slightly bent and the barbell should be controlled with force, but do not stretch completely.
Precautions:
Differences in grip: Narrow grip mainly exercises the outer side of the biceps, and wide grip mainly exercises the inner side of the biceps. Only by practicing alternately in this way can the arms produce overall fullness.
In order to reduce the pressure on the wrist joint, it is best to choose a crank barbell. When lifting the arm upward, pay attention to keeping the body stable and avoid relying on the body to borrow force.
At the highest point, you must pause and keep the peak contraction for 2-3 seconds before falling. At this time, you will feel the biceps burning, which will fully stimulate the biceps.
Similar movements on fixed equipment:
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