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One-arm preacher curl

the one-arm preacher curl is an effective movement to build biceps muscles and gain muscle volume. It mainly targets the brachial biceps and the anterior brachial.

The curl console allows you to work the biceps effectively, the movement performed preventing the intervention of the shoulder and to compensate by swinging the torso. This exercise is ideal for gaining muscle mass and thus rebalancing the development of your arms in case of disparity.

How to make the move?

1- Starting position

  • Take a dumbbell with a supine grip (palm up).
  • Place the upper part of the dumbbell arm on the pulpit, triceps in contact with the support.
  • Bend your arm, without breaking your wrist, to raise your forearm and bring it straight up, with the dumbbell roughly at shoulder level.
  • Make sure you are in a stable position before starting to perform the movement, your chest straight and stationary.

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2- Execution of the movement

Descente
  • Slowly lower the dumbbell until the biceps are fully extended and the arm is almost straight (slightly bent elbow).
Ascent
  • Force on the biceps and bend your elbow to lift the dumbbell and bring it up.
  • Continue until the biceps are fully contracted and the dumbbell is again at shoulder height, forearm almost vertical.
  • Do not twist your wrist while climbing, the palm of the hand should be facing the ceiling in the low position and facing the shoulder in the high position.
  • Wait for a second in the starting position before repeating the movement.

Continue the rehearsals until the end of your series, then change arms and start again.

Risks and mistakes to avoid

  • Keep a slight flexing of the elbow in the lower position of the desk curl: fully extending the arm presents risks for tendons (tendinitis).
  • Keep the upper part of the arm against the desk, arm glued to the support: a takeoff of the arm causes greater stress on the shoulder and reduces the work of the biceps.
  • Do not break the wrist: only the elbow joint works during the desk curl, the wrist must therefore always be in alignment with the forearm.
  • Do not twist your wrist: the palm of your hand should be facing the ceiling in the low position and facing the shoulder in the high position. Always keep your thumb and little finger at the same height to make sure you are doing the movement with your forearm correctly.

Interest

The one-arm preacher curl is the basic arm thickness exercise.

The position of the arm in front disadvantages the work of the biceps brachial muscle, especially its long/external head, in favor of the anterior brachial muscle.

Here, it is the inclined weight bench that serves as our desk, which is normal weight training equipment in itself. For the record, it was invented by American bodybuilding trainer and champion Vince Gironda. However, it was Larry Scott, Mr. Olympia 1965, who popularized this exercise by attributing its superb biceps to him and it is his name which is often associated with it. Thus, we can speak of “curl Scott” or “curl on Scott bench” to designate the exercise.

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Breathing

  • Inhale in the starting position and when lowering the dumbbell.
  • Exhale at the end of the climb.

For better stability and/or for the use of heavy loads, hold your breath during the descent and exhale after the effort.

variants

Equipment: you can use a seated or standing desk, or if you don’t have a desk, the back of an inclined bench.

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