Difficulty level: Beginner
Target Muscle: Biceps
Equipment: Cable
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.