Single Arm Dumbbell Incline Bench Preacher Curl

Instructions for proper form

Start by setting an incline bench at a 30-45 degree angle. Sit on the bench with your feet flat on the floor. Hold a dumbbell in one hand with a supinated grip (palm facing up) and rest that elbow on the incline bench. Ensure that your upper arm stays stationary as you curl the dumbbell towards your shoulder. Squeeze your bicep at the top of the movement, then lower the dumbbell back to the starting position in a controlled manner.

Common mistakes to avoid

Avoid using momentum to lift the dumbbell. Do not allow your elbow to leave the bench or your upper arm to move during the curl. Ensure that you do not arch your back; maintain a neutral spine throughout the exercise.

Benefits

Specific benefits of the exercise

This exercise effectively isolates the biceps, allowing for concentrated muscle growth and increased strength in the biceps brachii. It also helps improve the mind-muscle connection for better muscle engagement.

Expected results and timeframe

With consistent practice, you can expect increased muscle definition and strength in your biceps within 4-6 weeks. Progressively increasing your weights will help achieve continued improvements..

Who this exercise is best for

This exercise is best for beginners looking to build bicep strength and size, as well as intermediate lifters wanting to enhance their bodybuilding routine.

Scientific studies supporting its effectiveness

Studies indicate that isolation exercises, like the preacher curl, are effective for targeting specific muscle groups, leading to significant hypertrophy when performed with proper technique and progressive overload principles.

Variations

Beginner modifications

If you’re new to weightlifting, start with a lighter dumbbell or use resistance bands for added control. You can also perform this exercise seated on a regular bench to avoid strain.

Advanced progressions

For advanced lifters, experiment with higher weight loads or add a drop set by decreasing the weight after reaching fatigue to challenge the muscle further.

Integrations

Complementary exercises

Complement this exercise with other bicep-focused movements like dumbbell concentration curls or barbell curls to ensure comprehensive muscle engagement.

Super set recommendations

Super set the single-arm dumbbell incline bench preacher curl with tricep exercises, such as tricep extensions or pushdowns, to create a balanced upper body workout.

Sample workout routines

Incorporate this exercise into an upper body day workout, pairing it with bench press, bent-over rows, and shoulder presses for a complete session.

Exercise combinations

Combine the preacher curl with compound movements like push-ups or bench dips for a well-rounded plan that enhances overall upper body strength.

Best time to do this exercise in your workout

This exercise is best performed after your compound lifts, when your muscles are still fresh, allowing for focused isolation and maximum strength output.