One Arm Dumbbell Preacher Curl
An isolation exercise focusing on developing the biceps by performing curls with one arm supported on a preacher bench.
Instructions
- Sit at a preacher bench and adjust the height so that your armpits rest at the top of the pad.
- Hold a dumbbell in one hand and extend your arm fully against the pad.
- Curl the dumbbell up towards your shoulder while keeping the rest of your body still.
- Pause at the top of the curl, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Common Mistakes to Avoid
- Using too much weight and swinging the dumbbell to gain momentum.
- Not fully extending the arm at the bottom of the movement.
- Raising the elbow off the pad during the curl.
Additional Information
| General | |
| Difficulty | intermediate |
| Force | pull |
| Mechanic | isolation |
| Equipment | dumbbell |
| Muscle | biceps |