The preacher curl on the cable pulley is an exercise that specifically targets the biceps. In this exercise, we have a perfect strength curve and hit the short head optimally. 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
Einarmig
Type: Unilateral
Rest: 120s
Equipment: Kabelzug, Preacher Curl Bank
Tutorial
1
Take a Scott bench and place it in front of the cable tower. Position the cable at foot height and attach a simple handle.
2
Sit on the bench and place your left arm on the sloping surface. Palm facing upwards.
3
Pull the handle upwards until your left arm is fully bent and your hand is close to your shoulder. Your palm is now facing you. Exhale 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
—
Tertiary
—
Equipment
Cable pull
Preacher Curl bench
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