@xhaofitness: SAME MACHINE. 4 GRIPS. Are you using them all? 💪🏻 Here are four ways to switch up your preacher curls and bring variety to your arm training: 1️⃣ CLOSE GRIP Keep your hands closer together and your wrists comfortable. Control the lowering and keep your upper arms planted against the pad. 2️⃣ REVERSE GRIP Palms facing down. This challenges your forearms and elbow flexors with a different hand position. Go lighter so you can keep every rep controlled. 3️⃣ WIDE GRIP A wider hand position gives your curls a different feel. Stay within a comfortable width and avoid lifting your shoulders to move the weight. 4️⃣ NEUTRAL GRIP Palms facing each other. This hammer-style variation works your biceps, brachialis, and brachioradialis for overall arm development. Changing your grip can change how the movement feels and how your muscles contribute but close versus wide doesn’t isolate one biceps head. Clean reps, consistent training, and progression still matter. That’s what I help you put together in my 90-day coaching program: training and nutrition built around your goals, weekly check-ins and adjustments, and direct access to me for support throughout the process. Ready to train with a plan and purpose? DM me “90 DAYS” and let’s start working toward your transformation. Save this for your next arm day! 🔖

Samir Xhao

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Region: US

Friday 02 October 2026 14:21:22 GMT