Biceps
One Arm Preacher Curl (Door)
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The anchored cousin of the standing preacher curl. Bracing your working arm against your free hand fixes the upper arm, and because the band pulls from the floor in front of you, the tension never falls away at the bottom of the rep the way it does when you stand on the band.
Set Up
Anchor: Door anchor at the bottom of the door.
Bands: Clip both ends of the band into one handle and hold it in one hand.
Body position: Stand three to four feet from the door, facing it, standing tall with your back straight, head straight and chest up. Start with your working arm straight, pointing at the anchor, palm up. Bring your free arm across your body and rest the back of that hand behind your working upper arm.
Movement
Curl the handle up and back, bending your arm until your hand is at chest height.
Points To Remember
- Stand far enough from the door that the band is already stretching at the start of the rep.
- Keep your upper arm pointing at the anchor throughout.
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