🔥 SINGLE ARM DUMBBELL PREACHER CURL
- ✅Target muscle: Brachialis
- ✅Synergists: Biceps Brachii, Brachioradialis
- ✅Mechanics: Isolation
- ✅Force: Pull
🚨 Starting position
- With a dumbbell in one hand, stand behind a steeply inclined bench.
- Supinate your loaded arm (rotate your palm so that it faces upward) and rest your arm on the surface of the bench, with your elbow almost fully extended.
- Keeping your arm supinated, exhale as you curl the dumbbell to your shoulder.
- Hold for a count of two and squeeze your biceps.
- Inhale as you lower the dumbbell until your arm is almost fully extended.
- Repeat for the desired number of repetitions.
- Repeat the exercise with your opposite arm.
🚨 Comments and tips
- Keep the back of your upper arm, from your armpit to your elbow, flat on the bench.
- Do not allow the dumbbell to touch the bench.
- The standing dumbbell preacher curl targets your brachialis, not your biceps brachii. The brachialis is the strongest flexor of your elbow. Part of it sits under your biceps brachii, while the rest sits on the side of your upper arm, between your biceps brachii and triceps brachii. As such, when you build your brachialis, you produce a bigger biceps peak (because the brachialis props up your biceps) and you increase the separation between your biceps brachii and triceps brachii.
🚨 What are Preacher Curls (Barbell Preacher Curls)
Barbell preacher curl or preacher curl is one of the most effective biceps building exercises you can incorporate into your arm workout regimen. It requires you to do the movements on an angled preacher bench where you need to place your arms and chest against the pad firmly. It is an ideal workout for those looking to add a little variety to their traditional barbell curl.
🚨 Barbell Preacher Curl Benefits
- The preacher bench allows you to do the curl in the best manner possible.
- You can do high repetitions easily because, unlike the standing barbell curl, you do not need stability and movement of the full body.
- It gives you a better opportunity to focus on your form and function since it involves strict movement with less weight.
🚨 How to do a Barbell Preacher Curl
- Adjust the seat to make sure your upper arms can be comfortably placed on the pad while you are seated. Load the recommended weight on the bar.
- After sitting on the bench, grab the barbell with an underhand grip (palms facing up), and your hands kept shoulder-width apart.
- With your upper arms and chest placed against the padding, as well as your back kept straight, lift the weight from the bar rest provided at the front of the preacher bench. You should support the weight with your arms moderately bent. It is your starting position.
- Gradually raise the bar until it is at your shoulder length and the forearms are at 90 degrees to the floor.
- Squeeze your biceps and hold the position at the top of the movement for a second before lowering the barbell back to your initial position.
- Repeat the above steps for the desired amount of reps.