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Proper Form for Single-Arm Preacher Curl:
- Starting Position: Sit at a preacher curl bench and adjust the seat so your armpit rests comfortably at the top of the pad. Hold a dumbbell in one hand with a supinated (palm-up) grip.
- Arm Positioning: Extend your working arm fully along the pad, keeping your upper arm stationary throughout the movement.
- Curl Motion: Contract your bicep and slowly curl the dumbbell toward your shoulder, keeping your wrist stable.
- Peak Contraction: Squeeze your bicep at the top of the curl for a second to maximize engagement.
- Controlled Lowering: Slowly extend your arm back to the starting position, maintaining control of the weight.
Common Mistakes:
- Using Momentum: Swinging the weight or using body movement reduces effectiveness. Keep the motion slow and controlled.
- Lifting Too Heavy: Excessive weight can cause improper form and strain the elbow or wrist. Use a manageable weight.
- Not Fully Extending the Arm: Incomplete range of motion limits muscle activation. Fully extend at the bottom without locking the elbow.
- Wrist Bending: Keep your wrist neutral to avoid unnecessary strain and maintain proper mechanics.
- Elbow Moving Off the Pad: Your upper arm should stay in contact with the pad to isolate the biceps effectively.
Single Arm Preacher Curl Tutorial
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Always consult a qualified healthcare provider or physician for specific concerns regarding your health, fitness, or nutrition. Your health is unique, and what works for one person may not be suitable for another. Use the information here responsibly and at your own discretion. Stay healthy and informed!
