Single Arm (machine) Preacher Curls

Single arm motions ensure both sides are worked evenly. The preacher curl bench holds the elbow in front of the torso and emphasizes the "peak" of the contraction. It is important to set height of seat so that arm pad sits into armpit. Also, by setting hips away from arm pad and keeping lower back arched, it prevents shoulder from rolling forward during lowering phase of the lift thereby isolating the bicep.