Biceps – Preacher Curls

If you want to train your biceps as isolated as possible (without getting momentum etc.), Preacher Curls are a great option.

Here, the biceps are placed in a slightly approximated position.
(slight shoulder flexion) In your training program, it certainly makes sense to use different shoulder angles for maximum biceps hypertrophy.

Execution:

You want to lock your shoulders in slight protraction by placing your armpits over the edge of the bench.

Try to perform the repetitions in large range of motion at the elbow. When going up, however, also think about gravity: you stop just before your forearms are completely vertical to the ground sind❣️

If you continue to bend at the elbow, the weight no longer pulls the forearm into extension – i.e. the biceps no longer have to hold against it. (So would just be an unnecessary pause between reps if you bend all the way at the elbow).

Alternatively, if you don’t have a Scott Bench, you can tilt a bench (so it’s already a pretty steep angle) and do single-arm dumbbell work.