Movement overview

The One Arm Dumbbell Preacher Curl is an isolation exercise targeting the biceps brachii. It involves curling a dumbbell with one arm while the upper arm is supported on a preacher bench, allowing for a full range of motion and minimizing momentum. This exercise emphasizes the peak contraction of the biceps and helps in developing arm strength and size.

Step-by-step cues

1. Sit on a preacher bench with your feet flat on the floor and your chest against the pad.
2. Hold a dumbbell in one hand with an underhand grip, arm fully extended, and place your upper arm on the bench pad.
3. Keep your wrist straight and your elbow stationary throughout the movement.
4. Curl the dumbbell upward by contracting your biceps until your forearm is vertical or slightly beyond.
5. Pause briefly at the top of the movement to maximize contraction.
6. Slowly lower the dumbbell back to the starting position, fully extending your arm.
7. Repeat for the desired number of repetitions before switching arms.

Technical tips

• Ensure your upper arm remains in contact with the pad to isolate the biceps effectively.
• Use a controlled motion to prevent using momentum, focusing on muscle contraction.
• Avoid swinging or jerking movements to maintain tension on the biceps throughout.
• Start with a lighter weight to master form before progressing to heavier dumbbells.
• Breathe out while curling up and inhale while lowering the dumbbell.
• Keep your core engaged to maintain stability during the exercise.