Dumbbell One Arm Preacher Curl

Expert Advice

Focus on isolating the bicep by keeping your upper arm stationary against the preacher bench throughout the exercise.

Sit on a preacher bench with a dumbbell in one hand, palm facing up.
Place the back of your upper arm on the bench pad, keeping your arm fully extended.
Curl the dumbbell up towards your shoulder, contracting your bicep.
Slowly lower the dumbbell back to the starting position.
Repeat for the desired number of repetitions before switching arms.

Primary

Biceps70%

Secondary

Forearms30%

Equipment

Dumbbell

Special Bench

Exercise Type

Strength