The incline preacher curl was designed to offer all the bicep benefits of a traditional preacher curl with a secondary emphasis on the back, shoulders, and chest. There is a different approach to sets and reps depending on the desired outcome. For individuals looking to increase size and add bulk, more weight should be used to perform 4-5 reps and at least three sets. For those trying to tone and shape the biceps, less weight and more reps is the best approach. Performing twenty reps with a light dumbbell or curl bar and a greater number of sets will provide optimum results.
How to perform the incline preacher curl:
Holding a dumbbell in your right hand, position yourself behind an inclined bench, extend your right arm over the bench, so that it lies flat against it, and your right arm can rest on the top of the bench, turn your hands so that your palms face up, and slowly curl the weight up until it reaches your shoulder. Flex your bicep at the top of the movement, and return to the starting position.