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