Introduction:
Hey, are you afraid of performing the Preacher curl because you saw some random videos where the biceps tendon gets torn while performing the Preacher curl? Don’t worry, I have a safe solution for this, so in today’s blog, I am going to tell you how you can perform preacher curls safely and get the best result from it.
Why did we get injured while performing the Preacher curl?
In the above image, you see that this man tore his bicep tendons while performing the preacher curl, but why? Ok, let me tell you.
There are two reasons why tendons get teared
The number 1 reason is the heavy load that is beyond the capacity of that man
The 2 nds and most important reason is the angle of the preacher’s bench .yes you saw right, the angle; the angle in the preacher’s bench has a main role here.
You can see in the above image that the angle of the preacher machine is 30 or 35 degrees In this position our biceps tendon becomes weakened at its lengthened position and as a result, it can’t resist the external load it gets from the weight ( barbell or dumbbell) and fails to produce more internal force against the external force, so too much external load come to the point where bone and muscle gets attached (the tendon ) so as a result tendon gets torn.
How to perform Preacher curls safely?
So what will be the solution? Easy, bro, just make sure the angle is bigger than 45 degrees in many gyms; there are good preacher curl machines with a 45-degree angle positioned, but let me tell you the safer way.
It is supposed in your, gym, there is no good preacher curl machine available, so what will you do? Don’t worry. Just arrange a bench and set that bench on a 60 or 65 70 Degree angled position (as you can see in the above image), and then just place one hand with a dumbbell ( not a barbell because a dumbbell is safer than a barbell due to the carrying angle scenario).
Now just perform the preacher curl by pulling the dumbbell slowly and also do slow movements in eccentric ( make sure you can perform at least 12 to 15 reps till failure with that weight for better hypertrophy)
Is Preachur better than normal dumbbell curls?
In one word the answer is yes, it provides a better resistance profile than the normal standing dumbbell curl.
In the above video demonstration, you can see that in a normal standing, dumbbell curl, your momentum will be the max in the middle position, but at the bottom position, it will become zero, which means no torque.
Now, coming to the preacher curl, you can see that in both positions, there is an availability of momentum, so continuous Torque means muscles need to produce internal force continuously, which means better muscle protein synthesis as a result, your muscles will get better hypertrophy.
Conclusion:
So I hope you understand clearly how to perform preacher curls more safely and how you can achieve the best result from it, Now it’s your time to follow the trucks I have shared here and see what results you get and if you want to get coached by m, then you can just mail me on this mail id (arnabfitlife@gmail.com) and I will help you to give you the best result you deserve.
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