One-Arm Dumbbell Preacher Curl

a.k.a. One-Arm Preacher Curl, Single Arm Preacher Curl, Single-Arm Preacher Curl

Differentiation: Mechanics

This variation of a Preacher Curl is unique. Here is how: you perform reps with one arm for a full set, | then switch the dumbbell to your other arm. Working individual sides allows you to intently focus on developing each bicep individually. You also use a dumbbell. Using a dumbbell ensures that each bicep lifts the same amount of weight. Using equal weight increases the overall symmetry of your biceps.

Starting Position

To get into starting position, do this...

1) Locate a preacher curl bench.

2) Adjust the seat height so the top edge of the arm pad rests against your underarms with your upper arms lying along the length of the pad.

3) Obtain one dumbbell.

4) While holding a dumbbell in your right hand...

5) ...and sit on the seat with your upper arm over the preacher bench's pad.

6) ...holding the dumbbell with your palm facing upward.

7) If your elbow is correctly placed, your armpit will be pressed against the edge of the pad.

8) Lift the dumbbell upward until it is close to your shoulder - with your palm facing your chin.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale while you slowly lower your right forearm.

3) ...until your forearm is fully extended across the pad and the dumbbell is lowered completely.

4) Following a straight line, exhale while curling the dumbbell upward towards your shoulder, while contracting your bicep.

5) ...until the dumbbell reaches chin level.

6) Hold the contraction and squeeze hard at the top of the movement.

7) Repeat reps for a full set using that arm.

8) When finished with the right arm, switch the dumbbell to your other hand. Then, perform the same number of reps using your left arm.

Proper Form

Pay special attention to following proper form by...

Keep your upper arm resting stationary on the pad and only move your forearm to allow your bicep to do all of the pulling.

Keep your body tight against the pad of the machine. If you let your body swing backwards to assist with lifting the dumbbell, you will limit the effectiveness that this exercise has on your biceps.

Squeeze your bicep during the movement and at the top of the movement.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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Tip

When curling, focus on pulling the dumbbell with the bicep of the one arm only.

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