One Arm Dumbbell Preacher Curl

Also called one arm preacher curl, single arm preacher curl and db preacher curl.

Works

Biceps

Equipment

Dumbbells

Level

Beginner

Type

Isolation, one side at a time

How to do it

Setup. Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.

1. As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched.
2. As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
3. Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
4. Switch arms and repeat the movement.

Cues

• Upper arm flat on the pad.
• Lower to a full stretch.
• Curl to shoulder height, squeeze.
• Take 3 seconds down.

Common mistakes

• Elbow lifting off the pad.
• Dropping fast into the bottom.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore elbow. Pain that's sharp or gets worse set to set means stop.

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