The preacher curl with dumbbells is an exercise that specifically targets the biceps. This exercise is ideal for hitting the short head. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Exercise
Preacher Curls
One-armed, on the chair
Type: Unilateral
Rest: 120s
Equipment: Kurzhantel
Tutorial
1
Take a chair and place a rolled-up towel on the top of the backrest. Stand behind the chair.
2
Take a dumbbell in your left hand and place your arm on the couch cushion. The palm of your hand should be facing upwards.
3
Push the dumbbell upwards until your arm is fully bent and your hand is close to your shoulder. The wrist remains in the same position. Breathe out as you do this.
4
Extend your arm slowly and in a controlled manner until it is stretched out again in the starting position. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.
Tip
It is important to maintain good form throughout the exercise and ensure that the elbow remains close to the elbow pad. Also make sure to perform the movement slowly and in a controlled manner to maximize tension on the biceps and avoid injury. Keep your back straight throughout the exercise. Use the full range of motion and keep the wrist straight and stable to avoid overloading the forearm. Only work from the biceps muscles.
Muscle groups
Primary
Biceps
Secondary
Brachialis
Tertiary
—
Equipment
Dumbbell
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