Why One Arm Bicep Concentration Curls Should Be Part Of A Arm Workout

One-arm preacher curls are a variation of the traditional preacher curl exercise, focusing on isolating the biceps. This exercise is particularly effective for targeting the brachialis and brachioradialis muscles in addition to the biceps brachii. Here's a step-by-step guide on how to perform one-arm preacher curls:

Equipment Needed:

• Preacher bench

• Dumbbell

Procedure:

Set Up:

Adjust the preacher bench to a height that allows your upper arm to rest comfortably on the angled pad.

Sit on the preacher bench with your chest and abdomen against the pad, feet flat on the floor.

Hold a dumbbell in one hand with an underhand grip (palm facing up).

Starting Position:

Allow your arm to be fully extended, hanging straight down from the shoulder. Ensure that your armpit is pressed against the top of the preacher bench.

Execution:

Exhale and curl the dumbbell upward, keeping your upper arm pressed against the preacher bench throughout the movement.

Continue to lift until your biceps are fully contracted, and the dumbbell is close to your shoulder.

Top Position:

Hold the top position for a brief pause, squeezing your biceps to maximize muscle engagement.

Lowering Phase:

Inhale and slowly lower the dumbbell back to the starting position, maintaining control and resisting the urge to let the weight drop.

Repetition:

Repeat for the desired number of repetitions on one arm before switching to the other arm.

Tips for One-Arm Preacher Curls:

Stable Position:

Ensure that your chest and abdomen are firmly pressed against the preacher bench for stability.

Full Range of Motion:

Aim for a full range of motion by fully extending your arm at the bottom and contracting the biceps at the top of the movement.

Controlled Movements:

Focus on controlled movements to maximize muscle engagement and avoid using momentum.

Adjust the Weight:

Choose a weight that challenges you but allows you to maintain proper form throughout the set.

Mind-Muscle Connection:

Concentrate on the mind-muscle connection, emphasizing the contraction in your biceps throughout the exercise.

Incorporate one-arm preacher curls into your bicep workout routine to add variety and focus on each arm independently. As always, if you have any existing health conditions or concerns, it's advisable to consult with a fitness professional or healthcare provider before starting a new exercise program.