Almost everyone in the fitness industry does some variation of a bicep curl. It’s probably the most common exercise out there, partly because it’s simple to set up and easy to execute. Dumbbells, barbells, machines, even some random object you’re carrying can get the job done.
But when it comes to effectiveness, I think preacher curls and Bayesian cable curls stand out for a number of reasons. And honestly, I think single-arm preacher curls might be the best of the bunch.
A lot of people worry about preacher curls, usually because of that one viral video of someone tearing their bicep. But the reality is simple: if you’re using a controllable weight and progressing gradually over time, you’ll be fine. Your biceps adapt and get stronger, just like any other muscle, and they’ll handle heavier loads as you build up properly.
In this video, I was doing a single-arm preacher curl. If you noticed, I used a slim bench since the gym didn’t have a preacher station, and honestly, it worked even better.
Set-up
Set the bench to about a 45° angle, something comfortable enough to lean into.
Lean forward and hinge at the hips.
Place one arm over the bench at a time, with your armpit resting firmly on it.
Use a weight you can control.
Focus on controlling both the eccentric (lowering) and concentric (lifting) phases. Get a deep stretch at the bottom and a strong squeeze at the top.
Why I think this is a top-tier bicep exercise
It provides consistent tension throughout the entire movement.
The deep stretch at the bottom increases mechanical tension, which is key for muscle growth.
It minimizes involvement from the shoulders and core, allowing you to isolate the biceps more effectively.
That’s pretty much it. Follow these steps, watch the video, and you’ll be able to execute a clean single-arm preacher curl. Stick with it, and your biceps will definitely start to show.
Thanks for reading, and for all the support, till next time.
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