A variation of the preacher curl that isolates one arm at a time for more focused development.
- +Isolates biceps effectively
- +Helps reduce swinging or cheating
- +Can help balance strength between arms
- –May strain elbows if done improperly
- –Can be difficult to maintain proper form
This exercise targets:
–
Biceps
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set up at a preacher bench with the pad under your upper arm, armpit near the top edge
- Sit tall, feet planted; hold a dumbbell with palm up, arm extended with a slight elbow bend
- Keep your chest on the pad, shoulder down, and upper arm glued to the pad
- Curl by bending the elbow only; keep the wrist neutral (don’t bend it)
- Raise until forearm is vertical or just short of the shoulder; squeeze the biceps
- Lower slowly to near full extension without locking the elbow; keep tension
- Breathe: exhale up, inhale down; control the negative 2–3 seconds
- Switch arms; use a weight you can control without swinging or lifting the elbow