Single-Arm Dumbbell Preacher Curl
Trains the Biceps.
- Equipment
- Dumbbells and a preacher bench
- Mechanic
- Isolation
- Force
- Pull
- Level
- Beginner
How to do it
- Set a preacher bench so the top of the pad sits under your armpit.
- Rest one upper arm flat along the pad with a dumbbell in that hand, palm up.
- Rest the free hand on the bench or your hip.
- Start with the arm almost straight against the pad.
- Curl the dumbbell up until the forearm is roughly vertical, then squeeze briefly.
- Lower under control until the arm is almost straight, then finish the side before swapping.
Common mistakes
- Snapping the arm straight at the bottom. The bottom is the hardest position on a preacher pad and the elbow cannot escape it.
- Helping with the free hand. Resting it is fine; pushing the working forearm up is the most available cheat when only one arm is loaded.
- Rotating the torso toward the working arm. Square shoulders keep the upper arm flat on the pad; turning lifts one edge of it off.
- Taking half your two-arm weight. One side at a time usually shows the weaker arm, and the weaker arm sets the number.