Whether it’s showing off his chest gains or channeling his dad Arnold Schwarzenegger in a classic bodybuilder pose, you can count on Joseph Baena to document his workouts on Instagram. The 21-year-old actor and athlete just shared his favorite way to end arm day in a pair of videos at Gold’s Gym, capturing what he calls his “bicep killers”.
Baena started out his finisher with sets of machine preacher curls.
Baena started out his finisher with sets of machine preacher curls. Preacher curls are effective because they prevent you from “cheating” on the curl by using your shoulders. Watch people at your gym, and you’ll see their elbows shifting forward when they do standing curls. That can’t happen during a preacher curl because you’ve started the curl with your elbows shifted forward already. You wind up isolating your biceps more on preacher curls, and if you squeeze your biceps at the top, you’ll build better biceps peaks.
“Preacher curls seem simple, and they are a great way to help get a pump in your biceps,” says Men’s Health fitness director Ebenezer Samuel, C.S.C.S. “The key: You can’t let the weight do all the work for you. Really squeeze your biceps at the top of each rep. And stop just a moment before your forearms get perpendicular with the ground. Doing so will insure that you don’t let your biceps rest at the top.”
But there’s more to the exercise than just leaning over the bench and straining at the weight. “Also make sure to still think about squeezing your shoulder blades as you do them; this will help protect your shoulders in the long run,” Samuel adds. “Do your best as well to glue your armpits to the preacher curl pad.”