When it comes to bicep exercises, the preacher curl is one that tends to feel the most dangerous because of the intense stretch placed on the biceps tendon in the bottom position. The clip shown here is one that caused many to want to avoid the exercise all together after watching the gentleman tear both of his biceps at the same time on one rep. What is the truth? Well, you don’t have to avoid the preacher curl when trying to build bigger biceps but you do have to make two modifications if you want to perform them more safely. First, save the barbell for curls and use lighter dumbbells to do this. The goal of this biceps exercise is to provide for a stronger contraction and mind muscle connection. The use of very heavy weights here is just not advisable as it places an even greater stress on the muscle as the moment arm gets to its longest position at the bottom, fully stretched position. Also, pay attention to where your body weight is. You do not want to sit down on the bench completely when doing this as it forces your bodyweight too far behind the bar. Instead, stand up and lean over the bench a bit more. This will allow you to dig your elbows back into the pad to engage the lats more which will allow them to provide stability and support to the biceps in this bottom position. To see an entire video where I break down over 15 bicep exercises, ranking them from the best to the worst, be sure to check out this biceps exercises ranked video here: https://www.youtube.com/watch?v=6g57DJntRXk
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