Single Arm Cable Incline Bench Preacher Curl

Instructions for proper form

1. Adjust the cable pulley to the lowest setting and attach a single handle. 2. Sit on the incline bench with your back against the pad, feet planted firmly on the ground. 3. With a supinated grip (palms facing up), grasp the handle with one hand and let your arm hang straight down. 4. Keeping your upper arm stationary, curl the handle towards your shoulder by flexing your elbow. 5. Squeeze your bicep at the top of the movement before slowly lowering the handle back to the starting position. 6. Maintain a controlled motion throughout the exercise, avoiding any use of momentum.

Common mistakes to avoid

1. Using too much weight, which can lead to bad form and potential injury. 2. Swinging the arm or using momentum to lift the weight. 3. Allowing the elbow to flare out or not keeping it stationary. 4. Not fully extending the arm during the negative phase of the curl.

Benefits

Specific benefits of the exercise

Targets the biceps effectively while allowing for isolation, which is beneficial for muscle growth and definition.

Expected results and timeframe

With consistent training, individuals can expect noticeable muscle growth and increased strength in the biceps within 4 to 8 weeks..

Who this exercise is best for

This exercise is ideal for beginners looking to build strength and muscle in the biceps, as well as intermediate lifters wanting to isolate and develop their biceps further.

Scientific studies supporting its effectiveness

Research indicates that isolation exercises like preacher curls are effective in promoting bicep hypertrophy due to their focused tension on the muscle (Schoenfeld, 2010).

Variations

Beginner modifications

Use a lighter weight to master form or perform the exercise seated on a chair if the incline bench feels uncomfortable. Also, you can switch to a seated bicep curl using dumbbells for added stability.

Advanced progressions

Progress by using different handle attachments (like a rope or straight bar), increasing weight, or integrating an eccentric phase (taking longer to lower the handle).

Integrations

Complementary exercises

Consider integrating tricep extensions and shoulder presses to create a complete upper body workout.

Super set recommendations

Super set with tricep pushdowns to maximize arm development by alternating between bicep and tricep exercises.

Sample workout routines

1. Warm-up: Light cardio and dynamic stretches. 2. Workout: 4 sets of Single Arm Cable Incline Bench Preacher Curls (8-12 reps), followed by 4 sets of Tricep Pushdowns (8-12 reps), then finish with shoulder presses. 3. Cool down: Static stretching.

Exercise combinations

Combine with compound lifts like bench presses or pull-ups to recruit multiple muscle groups and promote overall upper body strength.

Best time to do this exercise in your workout

Best performed at the beginning of an upper body workout when the muscles are fresh, maximizing strength and energy for muscle building.