Larry Scott Superset

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PART I

Step 2: After setting up the weights you will use for the exercise, pick the dumbbells up, and sit in a preacher curl machine. Your armpits should fit into the top of the preacher curl bench, locking you into place. The dumbbells will be in line with your shoulders and will start at the top and will be in line with your forehead. Keep your feet firmly on the floor, and make sure your back is tight and knees are bent. When grasping the dumbbells, wrap your thumbs around the bar tightly, using a double-underhand grip.

 

Step 3: Lower the dumbbells in a controlled manner until the weight is lower than the weight pad on the preacher bench. Your arms should still be slightly bent at the bottom of the movement. Do not let your arms become completely straight, as this is an injury risk.

 

Step 4: With your wrists straight, bend your elbows and curl the dumbbells upward toward your forehead in a controlled manner. Continue to keep your back tight and upright, keeping a slight bend to your knees. Your armpits and chest should remain in contact with the preacher curl at all times.

 

Step 5: Take a breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then set the dumbbells back on the ground.

 

PART II

Step 6: Pick the barbell up, and sit back in the preacher curl. Your hands will be about shoulder-width apart and bar will start at the top and will be in line with your forehead. Keep your feet firmly on the floor, and make sure your back is tight and knees are bent. When grasping the barbell, wrap your thumbs around the bar tightly, using an underhand grip.

 

Step 7: Lower the bar in a controlled manner until the weight is lower than the weight pad on the preacher bench. Your arms should still be slightly bent at the bottom of the movement.

 

Step 8: With your wrists straight, bend your elbows and curl the bar upward toward your forehead in a controlled manner. Continue to keep your back tight and upright, keeping a slight bend to your knees. Your armpits and chest should remain in contact with the preacher curl at all times.

 

Step 9: Take a breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then set the barbell back on the ground.

 

PART III

Step 10: Pick the EZ-Curl Bar up, and sit back in the preacher curl. Your armpits should fit into the top of the preacher curl bench, locking you into place. Your hands will be about shoulder-width apart and bar will start at the top and will be in line with your forehead. When grasping the EZ-Curl Bar, wrap your thumbs around the bar tightly, using a double-overhand grip instead of the underhand grip used on a regular curl.

 

Step 11: Lower the bar in a controlled manner until the weight is lower than the weight pad on the preacher bench. Your arms should still be slightly bent at the bottom of the movement. Do not let your arms become completely straight, as this is an injury risk.

 

Step 12: With your wrists straight, bend your elbows and curl the bar upward toward your forehead in a controlled manner. Continue to keep your back tight and upright, keeping a slight bend to your knees. Your armpits and chest should remain in contact with the preacher curl at all times.

 

Step 13: Take a breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then set the barbell back on the ground.

 

Benefits:

The preacher curl is a popular bicep exercise, and is one of the premier movements for building muscle in your biceps. The preacher curl is also a great movement for increasing your bicep peak.

The Larry Scott Superset is a brutal preacher curl workout, attacking your biceps and forearms and really emphasizing the incredible burn and pump in the three-part movement.

This is a great finisher to any bicep workout.