Dave Bautista's Modified Preacher Curl Isolates the Biceps

Dave Bautista's biceps training method uses a modified preacher curl bench to isolate elbow flexors and eliminate momentum. The exercise locks the upper arm in place so only the elbow joint moves, ensuring the biceps do the work without momentum from other body parts.

Dave Bautista trains with elite coach Joe Bennett. The exercise demonstrated is a preacher curl variation. The bench used is described as a modified preacher curl bench. The upper arm is locked in place against the pad during the exercise. Only the elbow joint moves during the curl. The primary muscles worked are the elbow flexors, mainly the biceps.

Joe Bennett states that watching someone curling too much weight reveals toes, knees, hips and shoulders all moving. That involves many joints and muscles doing a biceps exercise. The exercise can be done using a preacher curl bench or an incline bench positioned to support the upper arm. If the upper arm lifts off the pad or the body helps lift the weight, the load should be reduced.

The setup limits momentum that can be used to move the weight. The added support helps keep the rest of the body out of the exercise. The upper back is supported and braced during the exercise. Using heavier dumbbells can involve hips, shoulders, and legs, reducing biceps engagement. Dave Bautista makes the exercise look easy due to exceptional stillness.

Joe Bennett explains the reason he likes it for Dave is the same reason he likes any preacher curl. The upper arm is locked in stone, so the only thing that can move is the elbow. The only thing that can be working is the elbow flexors, mainly the biceps. The bonus is he has something for the whole rest of his upper body to press into, so his upper back is supported too. The movement is braced and strict, with all output from the bicep.

The thing Dave makes look easy is how still everything is. Joe Bennett's main cue is to keep the upper arm pressed flush into the pad and never lose contact. Choose a weight that allows maintaining position throughout the set. The method is harder on the muscle but easier on the elbow. The setup limits momentum from hips, shoulders, and legs. The exercise keeps the rest of the body out of the movement.

Execution cues for maximum biceps engagement

Reps should be slow and controlled. Bouncing out of the stretched position at the bottom should be avoided. At the top, flex the elbow as far as comfortable while keeping wrist neutral and upper arm against the pad.

Joe Bennett recommends that as you come to the top, think forearm jammed into the bicep, not wrist curling the dumbbell higher. He emphasizes a hard squeeze at the top and control at both ends, with no bouncing out of the bottom. This approach is harder on the muscle but easier on the elbow.

A comprehensive training plan

Kori Sampson was asked to create a 4-week plan to improve speed, recovery, fatigue resistance, and muscle-to-fat ratio. The plan is designed to help users move faster, recover quicker, keep pushing through fatigue, and improve muscle-to-fat ratio. The promotion encourages building muscle, burning fat, and improving performance, appearance, and feeling.

Users can get 14 days of free access to the plan by clicking a link.