Single Arm Dumbbell Preacher Curl

Perform the Single Arm Dumbbell Preacher Curl with the following equipment:

• Dumbbell
• Preacher bench

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Sit on the preacher bench with your chest pressed against the angled pad.

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1. Sit on the preacher bench with your chest pressed against the angled pad.
2. Hold a dumbbell in one hand, allowing your arm to fully extend toward the floor.
3. Rest your upper arm on the pad, ensuring your armpit is firmly pressed against it.
4. With your palm facing upward, slowly curl the dumbbell towards your shoulder while exhaling.
5. Squeeze your biceps at the top of the movement for a brief moment.
6. Slowly lower the dumbbell back to the starting position while inhaling.
7. Repeat the exercise for the recommended number of repetitions on each arm.

The Single Arm Dumbbell Preacher Curl primarily targets the following muscle group:

• Biceps brachii (Biceps)

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To maximize the effectiveness of your Single Arm Dumbbell Preacher Curl, consider these tips:

1. Maintain proper posture throughout the exercise, keeping your chest pressed against the pad and your back straight.
2. Engage your biceps and focus on controlling the movement. Avoid using momentum or swinging the weight.
3. Maintain a slow and controlled pace throughout the exercise, emphasizing the mind-muscle connection with your biceps.
4. Exhale as you lift the dumbbell and inhale as you lower it, ensuring proper breathing throughout the exercise.

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To ensure safe and effective execution of the Single Arm Dumbbell Preacher Curl, be mindful of these common mistakes:

1. Using excessive weight: Start with a weight that allows you to maintain proper form and complete the desired number of repetitions.
2. Relying on momentum: Avoid swinging the weight or using your body to lift the dumbbell. Focus on isolating the biceps.
3. Allowing the shoulder to lift off the pad: Keep your upper arm firmly pressed against the pad throughout the exercise.
4. Not fully extending or contracting the biceps: Ensure you complete the full range of motion, fully extending your arm at the bottom and contracting the biceps at the top of the movement.

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• Beginners: Start with 2-3 sets of 8-12 repetitions per arm.
• Intermediate: Aim for 3-4 sets of 8-15 repetitions per arm.
• Advanced: Perform 4-5 sets of 10-15 repetitions per arm.

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