Biceps
One Arm Preacher Curl
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Bracing your working elbow against your free hand takes the swing and the Shoulders out of the lift. The Biceps cannot hide behind anything, which is why this one builds size and strength so efficiently. It needs no anchor either, so you can do it anywhere you can stand on a band.
Set Up
Anchor: None needed.
Bands: Wrap the band once around the foot on the same side as your working arm, then clip both ends into a single handle. Grip that handle with your working hand.
Body position: Stand tall, back flat, chest up, head straight. Bring your free arm across your body and rest the back of that hand under your working elbow to brace it. Start with your working arm almost straight, a slight bend at the elbow, palm facing forward.
Movement
Curl the handle up until your hand reaches chest height. Lower it back under control and repeat.
Points To Remember
- Take every rep through the full range of motion, all the way down and all the way up.
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