The preacher curl involves using a preacher bench, which allows the trainer to sit on a padded seat and perform curls by lifting a barbell off a rack positioned in front of him. The targeted muscle is the brachialis, and because the arms are placed at an angle when engaged in a preacher curl, the exercise works the long head of the biceps brachii muscles more than the short head. Some trainers use an exercise ball to simulate the angle instead of a preacher bench, but either way is just as efficient as the other. Larry Scott, a former Mr. Olympia, invented the preacher curl to facilitate stabilization of the elbow and upper arm while curling.
Technique
The brachialis and biceps are isolated by the preacher curl's particular technique during the lifting of the barbell. Trainers should perform biceps flexion to lift the barbell without moving their elbows off the support pad. In addition, the barbell should not be raised too high, to maintain sufficient resistance. Squeezing the biceps before lowering the barbell is important as well. Do not lower the barbell all the way; rather, stop the extension of the arm before it has been fully realized. One tip to remember is to keep your upper arms touching the bench throughout the exercise. This causes the brachialis and biceps to contract more forcefully.
Brachialis
The brachialis, an upper-arm muscle that assists in elbow flexion, is the targeted muscle of a preacher curl. It is located deeper in the arm than the biceps and is part of the cubital fossa. The brachialis differs from the biceps in that it is not attached to the radius and is unable to assist in supination or pronation of the forearm. Isometric arm flexion instigated by the preacher curl also stimulates the brachialis more than the biceps, resulting in buildup of muscle mass. Strengthening the brachialis is central to developing potent arm stamina and power.
Biceps
Preacher curls also work the biceps, the muscle covering the front of the upper arm that facilitates forearm flexion, as a synergist muscle. Biceps strength is amplified because this type of curling provides rigorous resistance, effectively stressing the long head of the two-headed muscle enough to break down specific chemicals that stimulate manufacture of proteins, the principle component in building muscle fibers. Beginning about two to four hours after performing a program of preacher curls, this process of muscle enhancement continues for about 24 hours after exercising. However, stressing both the biceps and brachialis by performing more preacher curls before completion of this chemical process will simply damage muscle fibers prior to their recovery.
Injuries
Arm injuries are rare with the preacher curl, and usually occur as a result of improper technique and inability to control the weight of the barbell. In addition, if this exercise is performed without regard for maintaining a smooth and even speed during curling, the muscles worked experience a significant amount of tension, potentially resulting in damage to the muscles or surrounding tendons.
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