Preacher curls have always been the favorite of all time greats like Larry Scott, the king of full, long biceps. I never like to start with these though. This is an exercise that's simply "meant" to be done with a pumped arm. Any variation, like the single-arm machine curl shown here, should be done after hammer curls or other bicep exercises.
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So you spend maybe 5 or 6 hours a week in the gym. How much of that time is spent snapping towels or playing the soap dish game in the locker room? If you plan just a little and cut out the wasted time, you might actually build a decent physique.
Smart Training 2
Dr. Ken Kinakin, much like Dr. Mike Leahy, knows your pain. In fact, he's made a living off of it. The doc is one of the best in the world at devising training protocols to help make you injury-proof. Yeah, he likes bodybuilding and powerlifting routines, too, but when it comes to figuring out how to fix what ails ya', he's one of the best.
Tip: Rounded Thoracic RDL
This accessory exercise for the deadlift will strengthen your spinal erectors. This helps you to deadlift heavier while keeping your spine stable and safe.
Injured? Squat and Deadlift Anyway
Don't let an injury keep you from doing the big lifts. With these variations, you won't lose an ounce of muscle size or strength.