Crucifix Curl - Single Arm: Video Tutorial & Exercise Guide
| Workout | Crucifix Curl - Single Arm |
| Primary Muscle Group | Biceps |
| Secondary Muscle Group | Forearms |
| Equipment Required | Dumbbell |
| Force Type | Pull |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Crucifix Curl - Single Arm: Video Tutorial & Exercise Guide
Secondary Muscles Group
Crucifix Curl – Single Arm: Step-by-Step Guide
- Step 1: Stand with your feet shoulder-width apart, holding a dumbbell in one hand. Raise your arm out to the side, parallel to the floor, keeping your palm facing up.
- Step 2: Engage your core to stabilize your body, ensuring your arm remains extended and straight at shoulder height throughout the movement.
- Step 3: Begin the curl by bending your elbow, bringing the dumbbell toward your shoulder while keeping your upper arm in the same position, parallel to the floor.
- Step 4: Squeeze your bicep at the top of the movement, then slowly lower the dumbbell back to the starting position, maintaining control and keeping your arm extended out.
- Step 5: Repeat for the desired number of repetitions on one arm before switching to the other arm.
Crucifix Curl: Overview
The Crucifix Curl is a unique bicep exercise that emphasizes isometric strength and muscle endurance by keeping your arms extended at shoulder height while performing a single-arm curl. This position targets the biceps brachii and stabilizing muscles in the shoulder and core. It’s an excellent way to build strength and muscle endurance, particularly in the upper arms and shoulders.
The single-arm version allows for better focus on each arm, helping to correct any imbalances in strength and muscle development.
Crucifix Curl: Benefits
This exercise not only isolates the biceps but also challenges your shoulder and core stability as you maintain the crucifix position. By keeping your arms extended, you create constant tension on the biceps, increasing time under tension, which promotes muscle growth and endurance.
Additionally, the isometric hold at shoulder height strengthens the shoulders and improves muscular coordination, making this a great all-around upper body exercise.
Crucifix Curl: Pro Tips & Advanced Techniques
To maximize the effectiveness of the Crucifix Curl, focus on keeping your arm steady and at shoulder height throughout the movement. Avoid letting your arm drop as you curl, and make sure to control the descent of the weight to engage the muscle fully. For an extra challenge, try increasing the duration of the isometric hold or adding a brief pause at the top of the curl to intensify the muscle contraction.
Crucifix Curl: Progression Plan
Beginner
Intermediate
Advanced
Crucifix Curl - Single Arm: Frequently Asked Questions (FAQs)
What muscles do Crucifix Curls target?
+Crucifix Curls primarily target the biceps brachii but also engage the shoulders, forearms, and core for stabilization.
Can beginners perform Crucifix Curls?
+Yes, beginners can start with a light dumbbell and focus on maintaining proper form and control throughout the exercise. Gradually increase the weight as strength improves.
How can I make Crucifix Curls more challenging?
+To increase difficulty, use heavier dumbbells or add pauses at the top of the curl. You can also slow down the tempo or hold the extended position for longer to increase time under tension.
What are common mistakes to avoid during Crucifix Curls?
+Avoid letting your arm drop below shoulder height or using momentum to lift the weight. Focus on slow, controlled movements and maintaining proper form.
How often should I include Crucifix Curls in my routine?
+Incorporate Crucifix Curls into your bicep or upper body routine 1-2 times per week for optimal results.
