Getting a two-for-one deal is always exciting. But these types of deals aren’t limited to stores. Some exercises provide resistance in two directions, so you can work on two different types of movements with the same activity. For example, if your arm is extended, and then you curl your hand and forearm up to your shoulder by bending your elbow, you’re performing elbow flexion. If you then restraighten your arm, you’re extending the elbow joint. Perform both movements back to back and you’ll give your elbow a solid workout.
Dumbbell Preacher Curl
Hold a dumbbell in one hand as you sit on a preacher bench with the pad in front of you.
Place the back of your upper arm on the pad and let your arm extend down naturally. Your palm should face away from your body when your arm is extended fully.
Exhale as you raise the dumbbell toward your shoulder without bending your wrist. Your forearm should be vertical at the top of your lift. This is the elbow flexion portion of the exercise.
Inhale as you lower the dumbbell slowly to the starting position, again without flexing your wrist. This is the elbow extension half of your movement. Perform at least eight repetitions with each arm.
Lie face-up on an exercise bench.
Grasp a barbell with your hands about shoulder-width apart. Extend your arms straight up from your shoulders, but don’t completely lock your elbows. Your palms should face away from your head.
Inhale as you flex your elbows and lower the weight slowly. At the bottom of the movement the bar should be directly over your forehead while your upper arms should be vertical. Keep your elbows in place, rather than letting them drift to each side.
Exhale as you extend your elbows and lift the barbell back into the starting position. Perform at least eight repetitions.
- Warm up for at least five minutes, then do some dynamic stretches before performing weight-training exercises.
- The preacher curl can also be performed while standing.
- Use a spotter whenever you hold a weight over your head.
- If you try to lift too much weight you may strain your elbow.
M.L. Rose has worked as a print and online journalist for more than 20 years. He has contributed to a variety of national and local publications, specializing in sports writing. Rose holds a B.A. in communications.