Equipment needed:
- Preacher curl bench
- Cable machine
- EZ bar cable attachment (zigzag bar)
Technique:
- Bring the preacher curl bench over to the cable machine.
- Position it so it is facing the cable you intend to use and around one foot away.
- Position the cable attachment point at the lowest position possible.
- Attach the EZ bar cable attachment to the cable machine.
- Sit on the preacher curl seat, then adjust the seat so that you can comfortably have the arm rest against your triceps without having to shrug your shoulders.
- Choose a suitable weight and hold the EZ bar attachment with your hands at shoulder width.
- Whilst maintaining contact between your triceps and the arm rest, bring the bar towards your body in a curling motion, squeezing your biceps at the top.
- Control the downward portion of the movement and repeat.
Top tips & reasoning:
- The EZ bar helps keep your wrists in a natural position.
- Placing the bench a foot away allows the bottom portion of the movement to keep tension.
- Maintaining contact between your arm and the bench removes momentum and keeps the biceps isolated.
- Using a cable instead of a normal EZ bar reduces the risk of a bicep injury.
Blog by Alex Boardman – Personal Trainer (Boardman PT)