Own Every Range
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VIDEO DEMO

Single-arm preacher curl

Progression of Preacher Curl

YouTube · Catalyst AthleticsDumbbell Preacher Curl | Olympic Weightlifting Exercise LibraryWatch the demonstration

PROGRESSION · HOW TO DO IT

Single-arm preacher curl

These steps are written specifically for the Single-arm preacher curl. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Single-arm preacher curl. Sit at a preacher bench with the upper arms fully supported and hold the weight with elbows nearly straight.

  2. 02
    Move the pattern

    Keep the armpits and upper arms on the pad as you curl the weight toward the shoulders.

  3. 03
    Match the demand

    Complete one arm at a time while keeping the trunk and shoulder position unchanged.

  4. 04
    Finish with control

    Stop before the upper arms lift, then lower smoothly without bouncing out of the open elbow. Finish without lifting the upper arm.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

BICEPS & FOREARMS / 53

Short rangeShort range

Single-arm preacher curl

Sets: 3–4 · Reps: 6–12

Single-arm preacher curl is a progression of Preacher Curl. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The pad fixes the upper arm and exposes elbow-flexor strength from the longer bottom position into a shortened curl.