Standing One-Arm Dumbbell Curl Over Abdominal Bench

a.k.a. 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 each bicep individually. You also use a dumbbell for this exercise. Using a dumbbell ensures 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 an Abdominal bench.

2) Set the Abdominal bench to a 75-degree angle.

3) The top edge of the bench's pad should rest against your underarms with your upper arms resting along the length of the pad.

4) Obtain one dumbbell.

5) Grasp the dumbbell in your hand

6) Stand behind the incline bench.

7) Your chest should touch the top edge of the bench.

8) If your elbows are correctly placed, your armpits should be pressed against the edge of the pad.

9) Place your feet shoulder-width apart.

10) Hold the top edge of the bench - with your other hand for stability.

11) 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 slowly allowing the dumbbell to lower to the bench back

3) ...until your arm is lying straight across the pad.

4) Exhale as you curl the dumbbell upward toward your chin.

5) Once the dumbbell is level with your chin, hold this position for a count of one second.

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

7) When all reps are finished, turn your body and switch the dumbbell to your left hand. Then, perform the same number of reps using your other arm.

Proper Form

Pay special attention to following proper form by...

Keep your upper arm resting stationary on the pad and only move your forearms to allow your biceps 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. Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. 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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