Primary Muscle Group: Biceps
Secondary Muscle Group: Forearms
Equipment Needed: Dumbbell, Preacher Bench or Incline Bench
The Benefits of Single Arm Preacher Curl
One of the key benefits that you get out of the preacher curl is that it takes away the ability for you to cheat whether voluntarily or involuntarily. Since you can’t swing as much as you do with seated or standing bicep curls, you are less likely to break your form.
The single-arm dumbbell preacher curl is an exercise that focuses on building the biceps peak. Most people will go light on this movement, performing it for moderate to high reps as part of an upper-body or arms-focused workout.
When you train one arm at a time, one side can't compensate for the other which is great for creating an aesthetic balanced physique.
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The Risks of doing Single Arm Preacher Curl
Avoid overloading your biceps straight away. If you attempt this exercise with heavy weight without warming up, you put yourself at serious risk of pulling or tearing your biceps! It’s a small muscle so tread carefully and make sure you are fully warm before going into a working set.
How To Do Single Arm Preacher Curl
1. Firstly, adjust the height of the seat on the preacher bench so that when you sit on it, the back of your upper arms sit comfortably flat on the padding.
2. Grab a dumbbell with your left hand and sit on the preacher bench.
3. The back of your left arm should be rest flat on the padding with your arm fully extended.
4. Place your right forearm on the padding for support.
5. Execute the exercise by slowly raising the dumbbell up and squeezing the bicep at the top of the movement.
6. Slowly lower the dumbbell until your arm is fully extended.
For Perfect Technique
As a general rule, always hit the weakest arm first. In most cases this is the left arm.
Keep the rep timing slow, and control the weight on the way down.
Focus on only moving your forearm.
Variations
Once you have mastered the Single Arm Preacher Curl exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Barbell Bicep Curl
1. Start by grasping a barbell or Olympic bar at around shoulder width apart using an underhand grip (palms facing up).
2. Stand straight up, feet together (you may be more comfortable putting one foot back for stability), back straight, and with your arms fully extended.
3. The bar should not be touching your body.
4. Keeping your eyes facing forwards, elbows tucked in at your sides, and your body completely still, slowly curl the bar up.
5. Squeeze your biceps hard at the top of the movement, and then slowly lower it back to the starting position.
How To Do Close Grip EZ Bar Bicep Curl
1. Stand holding an EZ-curl bar using a close supinated grip (hands closer than shoulder width apart and palms facing upward). Your elbows should be almost fully extended, and the bar should be resting against your thighs.
2. Keeping your elbows fixed to your sides, exhale as you curl the EZ-curl bar up toward your shoulders.
3. Hold for a count of two and squeeze your biceps.
4. Inhale as you lower the EZ-curl bar to the starting position.
5. Repeat for the prescribed number of repetitions.