A strict single-arm curl performed standing behind a preacher bench, using the pad to eliminate cheating and load the biceps hard in the stretched position.
ArmsDumbbellElbow flexion
Start
End
Primary
Biceps brachii
Secondary
BrachialisForearm flexors
Equipment
Dumbbell
Pattern
Elbow flexion
Setup
01Stand behind a preacher bench so the pad angles down away from you.
02Drape the back of the working upper arm over the pad.
03Hold a dumbbell with an underhand grip and the arm nearly extended.
04Set the feet in a stable split and lean lightly into the pad.
Execution
01Curl the dumbbell up in an arc until the forearm is just short of vertical.
02Squeeze the biceps at the top without lifting the arm off the pad.
03Lower slowly until the elbow is almost fully extended.
04Finish the set and repeat on the other arm.
Checkpoints
-The triceps stays in full contact with the pad on every rep.
-The lowering phase stops just short of a hard elbow lockout.
-The shoulder stays down instead of rolling over the pad.
-The torso stays quiet; the pad does the stabilizing.
Common mistakes
-Lifting the elbow off the pad at the top of the rep.
-Slamming into full extension at the bottom.
-Standing too tall so the armpit loses pad contact.
-Loading too heavy for a controlled stretch.
Programming notes
-Use 3 sets of 8 to 12 reps per arm with a 2 to 3 second lowering phase.
-The stretched position carries most of the stimulus; do not rush it.
-Pair with a standing curl to cover the full strength curve.
