One-Arm Cable Preacher Curl


Grow your guns one at a time with this classic isolation movement

Building bigger biceps means placing them under as much tension as possible, and you’d be hard-pressed to find an exercise that does this as effectively as the one-arm cable preacher curl. It’s a unilateral move that promotes balance across your arms by isolating each bicep, and adding the preacher bench only makes it more challenging. It holds the upper arm in place to focus all stress on the biceps. Substituting a cable for a dumbbell ensures constant tension on the target muscle throughout the range of motion, making this a perfect finishing move for sculpting bigger and better arms

The Shrug Zone

Follow these instructions to put a hurting on your biceps (in a good way, of course)

SET UP

Grab the D-handle in one hand and begin with your working arm flat against the preacher pad

Attach a D-handle to a cable pulley positioned at the lowest column setting

Set a preacher bench in a cable station so it’s facing the weight stack a few feet away

DO IT

Contract your biceps as hard as you can, curling until your hand nearly touches your shoulder

QUICK TIPS

WHERE IT HITS: Biceps Brachii

WHEN TO DO IT: Late in your biceps workout, after heavier barbell and/or dumbbell curls

HOW TO DO IT: 3–4 sets, 10-12 reps
Share on Google Plus

About Unknown

What doesn't kill you makes you stronger.
    Blogger Comment
    Facebook Comment