Bodybuilding
Preacher Bench Curls For Working Biceps
A preacher bench is an isolation exercise for working biceps muscle. It is also known as Scott -curls, as it is performed using Scott weigh machine. During preacher curls work middle and bottom parts of the biceps muscle. Thus through this exercise is lengthened the bottom part and increased the peak of the biceps. This exercise allows you to isolate the maximum load on the biceps and is usually used for getting bicep muscle defined.
Preacher benches can be done using the barbell, dumbbell, EZ bar, triceps bar or cable. This helps to alternate weights, and change the load which falls on the biceps muscle. But, all of them follow the same technique of execution. As you know proper execution is the key factor for reaching best results. Overwise, all will be in vain.
Must Read: How to Build Big Biceps Muscle Fast
That’s why further you will find out step-by-step how to do preacher bench curls, or if you like it more Scott curls. This kind of exercise can be performed both sitting or in a standing position. The most important is to adjust the height of the platform, as that during lifting the barbell the lower body stay in a straight position, while the torso is in an upright and stable position.
Must Read: Principles To Consider When Selecting Exercises For Your Workout
After adjusting the platform, grasp the barbell using an underhand grip, and press firmly upper arms (triceps) to the arm pad. Lower the bar and slightly bend your elbows. During all preacher bench movement, elbows have to have to be on the arm pad, closer to the bottom, and must always remain motionless.
Take a deep breath and hold your breath. Squeeze your biceps and slowly begin to lift the bar upward.
In the top position of the movement take a short pause to put even more tense on biceps.
After this, slowly lower the bar in a controlled manner until the hand is almost completely straightened.
Take a short break and repeat the motion for the desired number of reps.
As we said, as the weight you can use dumbbells, barbell or EZ bar. A bit different is cable Scott curls.
For this, you have to put a preacher bench in front of a low pulley machine. Make sure you adapted the arm pad height to your necessities: your armpits are stick to the upper edge of the pad.
Grab the bar and put the back of your arms on the pad. Inhale while grasping the bar, and exhale while reaching the top point.
Keep doing as many reps as you programmed.
Advice on Performing Preacher Bench Curls
There is a list of important advice, that will help you to do preacher curls in a proper manner. So, here they are;
- First of all, make sure that throughout all the movement the back of the upper arms is always stick to the arm pad. This will remove the load from the elbow and flow it all to the biceps.
- In order to keep your elbow joints safe, make sure that, while straightening arms, you not rub elbows on the joints and it is stuck to the arm pad tight enough.
- At the bottom point of the movement do not unbend your hands until the end. Overwise you risk getting injured not only your elbows, biceps, and ligaments as well.
- Hold your breath while lifting the rod. This helps to keep a good posture and allows to develop a more powerful force biceps.
- The body should always be in a stable and immobile stage. Uncomfortable and/or unstable situation, not only reduces the effectiveness of exercise but also fraught with injuries.
- To put the maximum load on your biceps follow this trick: take a few seconds pause in the top of the movement (when the elbow formed a right angle). Further strain biceps and continue to lift weight upward as long as the forearm get a vertical position.
Who can do Preacher Bench Curls?
Preacher bench curls are not designed for beginner bodybuilders. It best fits the best mid-level and advanced bodybuilders. This is because it is an isolation exercise, especially used for getting biceps muscle defined. So, you have to focus first of all on basic exercises for increasing overall muscle mass, and then take this exercise into consideration.
If you are on steroid and seek to get shredded than preacher bench curls has to be a part of your biceps workout.
For best result, perform this kind of exercise in the middle of the biceps workout. Also, is important, to begin with the with preacher bench curls with barbell or EZ bar, then use dumbbells and in the end do cable preacher bench.
Regarding the number of sets and reps for Scott curls exercises, it is about 3-4 sets of 6-10 repetition for each of them.
Standard preacher benches keep the upper arm in a 45 angle position. New models of preacher benches allow changing the angle, between 35 and 90 degrees. If you do preacher bench curls in a lower angle than more load gets the lower part of the biceps. While performing this exercise on a higher angle, develops the upper part of the biceps muscle. Also, a higher angle of execution allows to build biceps peak too, which is very important for each bodybuilder.
Read More: Is it Possible to Build Muscle and Lose Fat in the Same Time?
If you are looking to answer the question which type of preacher bench curls provide with best results- dumbbell, EZ bar, triceps bar or cable- then there is no one clear answer. It is largely one of the personal preferences. All of them require to use the lighter weight than in case of standard curls. Alternating them during the workout is considered to be the best option as it put a different load on biceps and thus prevent muscle stagnation.
Are Preacher Bench Curls Safe Exercises?
The answer is definitely yes. Preacher bench curls are considered to be safer than more another exercise for building and strengthening biceps muscle. Injuries may occur only if you use big weights and use to jerk the weight upward. Such errors may turn your biceps, and keep you out of the gym for a long period of time.
Read More: Steroid Abuse Among Police Personnel
Summarizing the above can be said that preacher bench curls are isolation exercises for working biceps. They help to lengthen the bottom part of the biceps muscle and increase its peak size. Also, they are great for getting biceps muscle defined.
Preacher bench curls can be done using the different weight like EZ bar, dumbbells, cable or triceps bar. The best is to alternate them during a workout for putting a different load on biceps and to void muscle stagnation. Being a safe exercise, Scott curls have to be performed in a number of 3-4 sets of 6-10 reps.
Must Read: High-Risk Exercises and Alternatives to Them
Bodybuilding
Top Video Games for Bodybuilders in 2024
There are several video games that can be great for bodybuilders, combining fitness and fun! Here are some of the best options:
Ring Fit Adventure (Nintendo Switch)
The game uses the Ring-Con and Leg Strap to guide you through various exercises and adventures. It's a fun way to get a full-body workout while playing a game.
Fitness Boxing 2: VR Boxing Remastered (PlayStation VR)
It offers a full-body boxing workout with a variety of punches and combos. It's a great way to improve your fitness while enjoying a virtual boxing experience.
Must Read: Marvel-Inspired Training Clothing on Amazon
Just Dance 2024
This popular dance game gets you moving to the beat with a variety of songs and dance routines. It's a fun way to burn calories and improve your coordination.
Zumba Fitness
Burn It Off (Nintendo Wii): This game offers a fun and energetic Zumba workout, perfect for those who enjoy dancing and want to get a good cardio workout.
Yoga for Beginners
If you're looking for a more relaxing workout, yoga games can help improve flexibility and reduce stress. Many of these games offer guided yoga sessions that you can follow along with.
Gym Tycoon
This game lets you build and manage your own gym, complete with various workout equipment and fitness classes. It's a great way to learn about different exercises and how to create effective workout routines.
The Sims 4: Fitness Stuff Pack
This expansion pack for The Sims 4 adds fitness equipment and activities to the game, allowing you to improve your character's fitness and join the athlete career.
Grand Theft Auto: San Andreas
While not a traditional fitness game, this classic game includes bodybuilding activities that can help your character gain muscle and improve fitness.
Knockout Home Fitness (Nintendo Switch)
This game offers a variety of boxing workouts that can help improve your strength and endurance.
Gym Simulator 24 (PC)
In this simulation game, you can build and manage your own fitness empire, creating workout routines and managing gym equipment.
Let's Get Fit (Nintendo Switch)
This game focuses on pure workouts, allowing you to set programs and follow along with digital trainers for a customized fitness experience.
Beat Saber (VR)
A popular VR game where you slash blocks to the beat of the music, providing an intense full-body workout.
Synth Riders (PlayStation VR)
This game combines freestyle dance and fitness, offering high-tempo tracks and multiplayer modes for a fun and energetic workout.
Yoga Master (PlayStation)
Designed by professional yoga coaches, this game offers a variety of yoga lessons and poses to improve flexibility and reduce stress.
Les Mills Bodycombat (PlayStation VR)
A martial arts-inspired workout game with a range of workout plans and coaching to keep you motivated.
OhShape Ultimate (PlayStation VR)
This game provides a full-body cardio workout with six sessions and two difficulty levels, designed to engage every part of your body.
These games offer a mix of cardio, strength, and flexibility workouts, making them great additions to your fitness routine.
Related Article: Supplemental Breast Milk for Bodybuilders
Bodybuilding
2nd Edition of Natural Bodybuilding Competition Facts
Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.
The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).
In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.
These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status
Bodybuilding
Primal Movements: Our Ultimate Guide for Maximum Results
Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:
Buy Cut Long 300 by Dragon Pharma
Understanding Primal Movements
Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:
Related Article: How Much Do You Know About B-AET? A Fat Burner You’ve Been Missing
- Push
- Pull
- Squat
- Lunge
- Hinge
- Rotate
- Gait (Locomotion)
The Seven Primal Movement Patterns
Push
Description: Involves moving a weight or resistance away from your body.
Examples: Push-ups, bench press, overhead press.
Muscles Worked: Chest, shoulders, triceps.
Pull
Description: Involves drawing a weight or resistance towards your body.
Examples: Pull-ups, rows, bicep curls.
Muscles Worked: Back, biceps, forearms.
Squat
Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.
Examples: Bodyweight squats, barbell squats, goblet squats.
Muscles Worked: Quadriceps, hamstrings, glutes, calves.
Lunge
Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.
Examples: Forward lunges, reverse lunges, lateral lunges.
Muscles Worked: Quadriceps, hamstrings, glutes, calves.
Hinge
Description: Involves bending at the hips while keeping a neutral spine.
Examples: Deadlifts, kettlebell swings, hip thrusts.
Muscles Worked: Hamstrings, glutes, lower back.
Rotate
Description: Involves twisting or rotating the torso.
Examples: Russian twists, woodchoppers, cable rotations.
Muscles Worked: Obliques, abdominals, lower back.
Gait (Locomotion)
Description: Involves movements that propel the body forward.
Examples: Walking, running, crawling, bear crawls.
Muscles Worked: Full body, with emphasis on legs and core.
Benefits of Primal Movements
Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.
Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.
Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.
Core Stability: Many primal movements engage the core, improving overall stability and strength.
Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.
Incorporating Primal Movements into Your Training
Warm-Up: Start with dynamic stretches and light cardio to prepare your body.
Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.
Progressive Overload: Gradually increase the weight or resistance to continue making gains.
Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.
Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.
Sample Primal Movement Workout
Warm-Up: 5-10 minutes of light cardio and dynamic stretching.
Workout:
Push: 3 sets of 10-12 reps of push-ups or bench press.
Pull: 3 sets of 10-12 reps of pull-ups or rows.
Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.
Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.
Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.
Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.
Gait: 3 sets of 30-60 seconds of bear crawls or sprints.
Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.
1. Warm-Up and Mobility Drills
Start your workout with primal movement-based warm-ups to prepare your body. For example:
- Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
- Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.
2. Compound Exercises
Add primal movements as the core of your workout. Here’s how you can structure it:
- Push Day: Combine bench presses with push-ups.
- Pull Day: Mix pull-ups with rows.
- Leg Day: Integrate squats and lunges with deadlifts.
3. Supersets and Circuits
Create supersets or circuits that include primal movements:
- Superset Example: Pair squats with pull-ups or push-ups with lunges.
- Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.
4. Functional Training Days
Dedicate one or two days a week to functional training focused on primal movements:
Sample Functional Workout
-
- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
- 10 push-ups
- 10 pull-ups
- 15 squats
- 10 lunges per leg
- 15 kettlebell swings
- 20 Russian twists
- 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.
5. Active Recovery
Use primal movements on active recovery days to promote mobility and flexibility:
- Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.
6. Progressive Overload
Gradually increase the intensity of primal movements by adding weights or resistance bands:
- Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.
7. Listen to Your Body
Pay attention to how your body responds to these movements and adjust accordingly:
- Modify: If a movement feels too challenging, modify it to suit your fitness level.
- Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.
Read More: Cellular Alchemy to Restore Testosterone Levels
Sample Weekly Routine for Primal Movements
Monday: Push Day
- Bench Press
- Push-Ups
- Overhead Press
Tuesday: Pull Day
- Pull-Ups
- Rows
- Bicep Curls
Wednesday: Leg Day
- Squats
- Lunges
- Deadlifts
Thursday: Functional Training
- Circuit of primal movements (as outlined above)
Friday: Active Recovery
- Light yoga or walking
Saturday: Full-Body Workout
- Combination of push, pull, squat, and hinge movements
Sunday: Rest Day
By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.
For optimal performance in primal movements before a bodybuilding competition, consider these supplements:
Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.
Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.
Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.
Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.
Conlusion
Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.
Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.
-
Steroids2 years ago
VOX Testing: Why Bodybuilders Must Have It Tested Regularly
-
Steroids2 years ago
Shavers and Other Body Grooming Equipment for Bodybuilders In 2023
-
Steroids1 year ago
ChatGPT and Other Avenues to Find Great Bodybuilding Coaches
-
Steroids1 year ago
Best Oil Recommendations Before Competition for Subtle Shimmer
-
Steroids1 year ago
Powerlifting Vs Power Building: Find Out the Big Difference and When to Shift Between the Two
-
Nutrition1 year ago
Everything Nutritional Food: What’s Too Much Or Too Little
-
Beginners1 year ago
Tren Cycle for Beginners
-
Anabolic Steroids1 year ago
Legality of Anabolic Steroids In Latin America
-
Bodybuilding Products8 months ago
Telmisartan In Bodybuilding: An Expert’s Advice
-
Bodybuilding1 year ago
Competition Prep Cycle for Pro Bodybuilders
-
Bodybuilding10 months ago
List of FDA-Approved Peptides
-
Anabolic Steroids7 months ago
How Much Do You Know About B-AET? A Fat Burner You’ve Been Missing
-
Bodybuilding1 year ago
Chia Seeds in A Bodybuilder’s Diet: An Expert’s Advice
-
Steroids10 months ago
Trenbolone: Why it Remains A Beast In the Market
-
Anabolic Steroids1 year ago
Natural Steroids for Bodybuilding
-
Anabolic Steroids11 months ago
Start The New Year Strong With These Tips
-
Beginners1 year ago
Calisthenics: Secret to Building A Better Upper and Middle Body
-
Bodybuilding12 months ago
Unique Things That Have Redefined Mr Olympia Over The Years
-
Steroids6 months ago
Major Bodybuilding Peptides Explained
-
Bodybuilding Products7 months ago
TRT Add-ons: The Ultimate Guide
-
Bodybuilding6 months ago
Here Is How To know Your MRV (Maximum Recoverable Volume)
-
Product Reviews7 months ago
Top Vitamins for Skin Health
-
Bodybuilding9 months ago
How Much Is Too Much Cardio? Understanding Heart Rate Zones
-
Bodybuilding9 months ago
The Importance of Scaptions in Female Athletes
-
Bodybuilding5 months ago
Hormone Replacement Therapy (TRT) Cycle Guide