If you're training with preacher curls and are noticing little to zero growth, then you're probably making these 3 mistakes! Guys, the preacher curl is one of the best bicep exercises you can do for gains... so lets get those gains back on track and if anyone says HALF REPS keeps more tension in the biceps I am going to lose my MIND!!!
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Today we’re going to go over the 3 reasons why you’re probably not getting the most gains or benefits from the barbell preacher curl.
The barbell preacher curl (or any preacher curl variation, dumbbells as well), is one of the best exercises for growth for your biceps. It provides the kind of stretch that you just can’t get anywhere else. Unfortunately, 9 out of 10 people I see in the gym, they don’t even get to the stretch because they’re doing the exercise wrong.
Reason #1: Ego Lifting
If you’re doing this exercise with weight that’s way too heavy, you’re not even getting any kind of curl out of your arms to begin with. Remember, to maximize a movement, you have to have a flex at the top, a stretch at the bottom, and you have to be able to OVERLOAD throughout that range of motion (ROM). But if you’re lifting weight that’s so heavy that when you set up on the preacher, you’re basically relying on your upper body moving back and forth to do the curl, then there’s no sort of bicep curl happening. You’re literally just rocking your body back and forth to move the weight. And the ROM you get is just a few centimetres, if that.
Reason #2: Half Reps For “More Tension”
A lot of people like to claim that it “keeps tension on the biceps” if you stop halfway. But not really, and you’re missing out on the stretch which is the most important part. The main reason why people like to stop halfway is because they’re able to lift more weight, so it’s almost like a psychological thing. If you were to go to the gym right now and grab some weight, you’d notice as soon as you get to about halfway through the movement, you do start to feel a lot of tension in your biceps. However, you also still have that elasticity that’s helping you to bring the weight back up. That elasticity goes away as soon as you fully extend, and you’re not going to be able to rely on it, so you’re not going to be able to lift as heavy when using full ROM until you get good at this exercise.
Most people when they first start training develop a bad habit of stopping halfway down, or three quarters of the way down, and then they start to rely on that elasticity. They never train through the full ROM, and they never even experience what the stretch feels like at the bottom. It’s during that stretch that you have to recruit/contract your muscles so much harder to get out of it, because it’s called the sticking point. This is the difference between FAST GAINS and SLOW GAINS. You will make gains with BAD FORM, but they will be SLOW!
Reason #3: Skipping The Bottom “Sticking Point” Of The Curl!
The reason why most people skip this reason, is usually first and foremost because they’re also skipping reasons 1 and 2! But the other reason people skip the bottom portion of the movement is because as soon as you get to full lockout at the bottom, if you can’t move that weight, you get stuck, and most people don’t like getting stuck. Some people feel embarrassed or think they’re doing the exercise incorrectly, but it’s OK to get stuck.
The bottom position, the sticking point, is the hardest part of a curl, and you’re supposed to get stuck when you’re training your biceps. But the reason why people skip the sticking point on the preacher curl, compared with a standing barbell curl, is because when you’re standing, you can cheat out of the sticking point. If you get stuck at the bottom when doing a standing barbell curl, you can use a little momentum, or even drive your elbows back to kind of get out of it. But when you’re on the preacher curl and you get stuck, you’re toast.
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