Prone incline preacher curl with dumbbell and one arm

Exercise overview

Primary muscle group: Arms

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 10

Average per rep (lbs)*: 23

Description: Positioning: Stand behind a steeply inclined bench, holding a dumbbell in one hand. Palm Rotation: Rotate your palm upward (supinate) and place your arm on the bench surface, with your elbow nearly fully extended. Curl Movement: Exhale as you curl the dumbbell toward your shoulder, keeping your palm facing up. Biceps Contraction: Hold the dumbbell at shoulder level for a count of two, squeezing your biceps. Lowering Phase: Inhale as you lower the dumbbell back down until your arm is nearly fully extended. Repetition: Repeat the curling movement for the desired number of repetitions. Switch Arms: After completing the set, switch the dumbbell to your opposite hand and repeat the exercise for that arm.

Exercise ID: 00376

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Prone incline preacher curl with dumbbell and one arm

Exercise tips and tricks

Adjust the Bench Properly: Ensure the bench is set at the right incline level to support your arm comfortably and provide a full range of motion without straining your shoulder or back.
Maintain Proper Form: Keep your upper arm pressed firmly against the bench. This isolates the bicep effectively, ensuring that you’re targeting it correctly throughout the exercise.
Control the Weight: Focus on controlled and smooth movements both on the upward curl and the downward release. Avoid swinging the weight, as this can reduce the effectiveness of the exercise and increase the risk of injury.
Full Range of Motion: Lower the dumbbell until your arm is fully extended to maximize bicep engagement, then curl it all the way up without using your body to aid the motion.
Grip and Elbow Positioning: Ensure a firm but not overly tight grip on the dumbbell to maintain control. Keep your elbow stationary and close to the pad on the bench to prevent cheating and maintain optimal form.
Breathing Technique: Exhale as you curl the weight upwards and inhale as you lower it down. Proper breathing enhances performance and maintains focus.
Mind-Muscle Connection: Concentrate on your bicep throughout the movement. Visualizing the muscle working can enhance the quality of contraction and overall effectiveness of the exercise.
Avoid Overextension: Do not hyperextend your elbow at the bottom of the movement as it can lead to joint strain. Always keep a slight bend at the lowest point.
Routine Variation: Alternate arms regularly to prevent muscle imbalance, ensuring both biceps are evenly developed.
Progressive Overload: Gradually increase the weight as your strength improves. This approach ensures continuous muscle growth and avoids plateaus.
Warm-Up Thoroughly: Always include a warm-up to prepare your muscles and joints, reducing the risk of injuries.

Exercise overview

Exercise tips and tricks

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