Power Up - Single Arm Preacher Curls
Jan 30, 2012
Single Arm Preacher Curls are a simple move that will help put some size on your arms. Athletic Strength and Fitness Expert Jonathan Williams will walk you through the best way to perform this move.
JUST BICEPS WORKOUT
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Bicep Cable Curl Behind | 3 | 15 | Arms |
| Seated On Bench Bicep Curl Dumbbell With Band Alternating Arms | 3 | 10 | Arms |
| Laying on Back on Ball Bicep Curl With Band Both Arms | 3 | 10 | Arms |
| DB Cross Body Hammer Curls | 3 | 10 | Arms |
| Standing Bicep Cable Curl Behind | 1 | 20 | Arms |
Week 2
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Bicep Cable Curl Behind | 3 | 12 | Arms |
| Ball and Band Preacher Curls One Arm | 3 | 10 | Arms |
| Standing Towel Grip DB Bicep Curls | 3 | 10 | Arms |
| Standing DB Reverse Curls | 3 | 10 | Arms |
| Standing Bicep Cable Curl Behind | 1 | 20 | Arms |
Week 3
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Bicep Cable Curl Behind | 3 | 15 | Arms |
| Laying on Back on Ball Bicep Curl With Band Both Arms | 3 | 10 | Arms |
| DB Cross Body Hammer Curls | 3 | 10 | Arms |
| Standing Towel Grip DB Bicep Curls | 3 | 10 | Arms |
| Standing Bicep Cable Curl Behind | 1 | 25 | Arms |
