One-Arm Dumbbell Preacher Curl
How to Do One-Arm Dumbbell Preacher Curl
- 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.
- Rest you arm on the support pad with your triceps near the top and your elbow midway down the pad.
- Grip the dumbbell with an underhand grip at shoulder width.
- 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.
- Lower the dumbbell by extending your arms back to the starting position.
- Repeat for the desired number of repetitions then change to your other arm.
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Related Biceps Exercises
Stability / Swiss / Exercises Ball Dumbbell Preacher Curls
Shadow Boxing
Overhead Cable Curl / Crucifix Curls
One-Arm Dumbbell Preacher Curl Exercise Details
Muscles worked
One-Arm Dumbbell Preacher Curl targets biceps and also works forearms. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is a gym exercise. Equipment required: dumbbells.
Similar exercises
Related exercises that work similar muscle groups include Stability / swiss / exercises ball dumbbell preacher curls, shadow boxing and overhead cable curl / crucifix curls. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
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Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
