How to perform the Preacher Curl (Single Arm)
- 1Sit on the preacher bench with your chest against the pad, feet flat, and hold a dumbbell in one hand with your arm resting on the sloped pad, armpit snug against the top edge and palm facing up. Let your arm straighten almost all the way down so you feel a light stretch in your bicep, but don’t lock your elbow.
- 2Keeping your upper arm glued to the pad, curl the dumbbell up toward your shoulder in a smooth, controlled motion, squeezing your bicep at the top as you breathe out. Lower the weight slowly back to the starting position as you breathe in, stopping just before your elbow locks, and repeat for your reps before switching arms.
Coach tips
- Keep your chest pressed into the pad and your upper arm fixed so your bicep does the work, not your shoulder.
- Use a weight you can control without swinging; the lowering part should feel slow and steady.
- Keep your wrist straight, not bent back, to protect your joints and keep the focus on your bicep.
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