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How to do One Arm Dumbbell Preacher Curl

Primary muscle: Biceps · Secondary: Forearms

BicepsBeginnerDumbbellIsolation
One Arm Dumbbell Preacher Curl start and end positionOne Arm Dumbbell Preacher Curl start and end position

Step-by-step

  1. Sit at a preacher bench and rest one upper arm fully on the pad
  2. Hold the dumbbell with your palm facing up
  3. Curl the dumbbell toward your shoulder
  4. Squeeze for one second at the top
  5. Lower under control to full extension; finish the reps, then switch arms

Coaching tip

With the pad locking your arm, cheating is impossible; close the strength gap between your arms here.

Caution

Skip this move or ask a professional first if you have pain or an injury in: elbow. FitCi filters it out of your program automatically based on the injuries in your profile.

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