Single-Arm Dumbbell Preacher Curl

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Watch Single-Arm Dumbbell Preacher Curl

Technique

How to perform Single-Arm Dumbbell Preacher Curl

1. Hold one dumbbell and position your upper arm on a preacher-curl pad, or over the inclined backrest of an adjustable bench.
2. Keep your palm facing upward and your upper arm supported with your torso steady against the support.
3. Lower the dumbbell under control by straightening the elbow while keeping the upper arm on the pad.
4. Bend the elbow to curl the dumbbell back toward your shoulder without lifting the upper arm or rolling the torso.
5. Keep the wrist aligned with the forearm rather than bending it to finish the curl.
6. Complete the repetitions, then set up the other arm in the same way.

Programming relevance

Muscles involved

Primary targets: Biceps Brachii Long Head, Biceps Brachii Short Head.