Single-Arm Dumbbell Preacher Curl

Technique

How to perform Single-Arm Dumbbell Preacher Curl

1. Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench.
2. The dumbbell should be held at shoulder length.
3. This will be your starting position.
4. As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched.
5. As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height.
6. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
7. Squeeze the biceps hard for a second at the contracted position and repeat for the prescribed repetitions.
8. Switch arms and repeat the movement.

GymDaze demonstration

Watch Single-Arm Dumbbell Preacher Curl

Programming relevance

Muscles involved

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