Single-Arm Machine Preacher Curl: 3-4 Sets Of 8-10 Reps

Single-Arm Machine Preacher Curl: 3-4 Sets Of 8-10 Reps

Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Tutorial,Posts,Sport Teacher,Useful Text,Chest,Jeremy Dutra, Triceps,Workout,Arm Workout,Single,Arm,Machine,Preacher,Curl,Superset,Seated,Dip




Single-Arm Machine Preacher Curl: 3-4 Sets Of 8-10 Reps
(Superset with Seated Machine Dip)


Superset number four is the machine preacher curl and the machine dip. Most people sit down at a preacher curl machine and perform the movement with both arms at the same time. Dutra shows you how to do the iso-lateral version and hit each arm separately.

Turn your body to your left so that you are facing perpendicular to the pad. Place your right arm on the pad and reach for the right handle. Complete a regular preacher curl, keeping your chest open and fully extending your arm. Dutra points to his working muscle with his left hand as he performs his working sets to help guide his brain and facilitate the mind-muscle connection. Repeat on the left side.

Another tip: Keep your palm open, rather than gripping the handle. When you take a full grip, your forearm is flexed and gets the brunt of the work rather than the biceps. As soon as the biceps starts to fail, you can self-spot if you need to.
Seated Machine Dip: 3-4 Sets Of 8-10 Reps Jeremy Dutra, Triceps,Workout,Arm Workout,Seated,Machine,Dip,Single,Preacher,Curl

Seated Machine Dip: 3-4 Sets Of 8-10 Reps Jeremy Dutra, Triceps,Workout,Arm Workout,Seated,Machine,Dip,Single,Preacher,Curl

Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Tutorial,Posts,Sport Teacher,Useful Text,Chest,Jeremy Dutra, Triceps,Workout,Arm Workout,Seated,Machine,Dip,Single,Preacher,Curl




Seated Machine Dip: 3-4 Sets Of 8-10 Reps
(Superset with Single-Arm Machine Preacher Curl)

You'll notice that the handles will rotate on most dip machines, offering a wider or narrower grip option. The wider setting will activate more chest, while the narrow grip will blast your triceps mercilessly.

Keep your shoulders down, away from your ears, and push through your palms. You may feel that you need to go heavier on these, but if you slow the tempo, you'll be surprised at how much the intensity increases!