The preacher curl with dumbbells is an exercise that specifically targets the biceps. This exercise optimally targets the short head. This variation with a chair and a dumbbell can easily be performed at home. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Take a chair and place a rolled-up towel on the top of the backrest. Stand behind the chair.
2
Take a filled water bottle or canister in your left hand and place your arm on the inside of the backrest (on the towel). Palm facing forward.
3
Push the water bottle upwards until your arm is fully bent and your hand is close to your shoulder. The wrist remains in the same position. Exhale as you do so.
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
Also make sure to perform the movement slowly and in a controlled manner in order to exert maximum tension on the biceps. Keep your back straight throughout the exercise. Use the full range of motion and keep the wrist straight and stable. Only work from the biceps muscles.
Muscle groups
Primary
Biceps
Secondary
—
Tertiary
—
Equipment
Body weight
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