One Arm Dumbbell Preacher Curl

Biceps · Dumbbell

How to do it

Rest the back of your arm on the preacher pad with your armpit wedged at the top, and hold a dumbbell underhand. Curl to shoulder height, squeeze for a second and **lower to a completely straight arm**, very slowly. One-armed you can hold the elbow with your other hand and you spot the lagging side immediately. The classic mistake is dropping the weight at the bottom: on a preacher the stretch is the work, and also where you get hurt if you rush.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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