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1 exercise
One-Arm Dumbbell Preacher Curl
This Your Workout Title 0 min-minute gym workout plan effectively targets your arms. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 1 exercises and see which muscle groups they target. Enjoy!

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One-Arm Dumbbell Preacher Curl
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Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Set up a preacher curl bench making sure that the seat is set at the right height for you. The seat shouldn’t be so low that you need to raise your shoulders, or so high that you need to lean over the support pad.
  2. Rest you arm on the support pad with your triceps near the top and your elbow midway down the pad.
  3. Grip the dumbbell with an underhand grip at shoulder width.
  4. Curl the dumbbell in towards your chin and upper chest in a single smooth arc. Hold for a count of one while squeezing your biceps.
  5. Lower the dumbbell by extending your arms back to the starting position.
  6. Repeat for the desired number of repetitions then change to your other arm.

This exercise is designed to isolate and focus attention on the biceps. Therefore resistance is stronger at the start of each repetition. So when you begin each repetition, don't

Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Sit on a flat bench with your legs spread, knees bent and your feet flat on the floor with a dumbbell between your feet.
  2. Use either arm to pick the dumbbell up and hold it with an underhand grip.
  3. Place the back of that upper arm on the top of your inner thigh on the same side. Your palm should be facing away from your thigh.
  4. Keep your arm fully extended downwards without letting the dumbbell rest on the floor. This is the start position.
  5. Curl the dumbbell forward and up in a smooth arc, contracting your biceps and exhaling.
  6. Continue curling the dumbbell upward until your biceps are fully contracted and the dumbbell is at shoulder level.  Hold for a count of one while squeezing your biceps.
  7. Return to the start position in a controlled, smooth arc inhaling as you do so. Do not swing the dumbbell down.
  8. Repeat for all the repetitions for that arm then switch and repeat the movement with your other arm.

Throughout this exercise, only your forearms should move. This exercise can be performed standing in a bent over position. Here there is no upper arm support so it's important to ensure there is no movement or swinging of the upper arm. This harder version of concentration curls isn't recommended for people who suffer lower back issues.

Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Set up a preacher curl bench making sure that the seat is set at the right height for you. The seat shouldn’t be so low that you need to raise your shoulders, or so high that you need to lean over the support pad.
  2. Rest you arms on the support pad with your triceps near the top and your elbows midway down the pad.
  3. Grip the EZ curl bar with an underhand grip at shoulder width.
  4. Curl the bar in towards your chin and upper chest in a single smooth arc. Hold for a count of one.
  5. Lower the bar by extending your arms back to the starting position.

This exercise is designed to isolate and focus attention on the biceps. Therefore, resistance is stronger at the start of each repetition. So when you begin each repetition, don't explode upwards too quickly!

Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Adjust the seat height so that you can comfortably hang your arms over the pad of the machine. Make sure your shoulders are forward, allowing you to bring your arms closer than shoulder-width.
  2. Using an underhand grip, secure the handle of the machine bar. Keep a slight bend in the elbows at all times. Move the bar up, towards your face, focusing the tension in the biceps. Pause at the top and slowly lower to the starting position.
  3. Do not allow the weight to touch the stack and do not lock out your elbows. Repeat.
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