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One Arm Dumbbell Preacher Curl

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Exercise Data

Type: Strength Main Muscle Worked: Biceps Equipment: Dumbbell Mechanics Type: Isolation Level: Beginner Sport: NoForce: Pull
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8.7

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Excellent

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One Arm Dumbbell Preacher Curl Images

One Arm Dumbbell Preacher Curl
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One Arm Dumbbell Preacher Curl
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One Arm Dumbbell Preacher Curl Guide

Main Muscle: Biceps

  1. Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
  2. As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched.
  3. As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
  4. Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
  5. Switch arms and repeat the movement.

Variations: You can perform this exercise using a low pulley instead of a dumbbell. In this case you will need to position the bench in front of the pulley.

Alternative Exercises For One Arm Dumbbell Preacher Curl

Preacher Curl

Muscle Targeted: Biceps

8.8

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Tip: One Arm Dumbbell Preacher Curl

Exercise Rating
9/10

Jan 7, 2015 12:30 AM: Just in case, if you can try to not use your legs to give you a lot of support or strenth and try to focus on the biceps. That must be the only thing lifting the weight. I love this excercise!

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Tip: One Arm Dumbbell Preacher Curl

Exercise Rating
10/10

Dec 19, 2014 3:32 PM: There should be a way to add thees exercises to have our own favorite list, or is there and I'm just missing it?

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Tip: One Arm Dumbbell Preacher Curl

Exercise Rating
9/10

May 1, 2014 3:24 AM: If your biceps have uneven strength (my left always seems to lag a rep or so behind my right), this is an easy fix!

At the end of your biceps workout, add 1-2 regular sets of 8-10 reps of this exercise ONLY FOR YOUR LAGGING ARM, and then--here's the real secret--do a set of negatives to...+See More

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Review: One Arm Dumbbell Preacher Curl

Exercise Rating
10/10

May 12, 2013 3:38 PM: This Is One The Best Bicep Exercises I get A great Pump From It.

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Review: One Arm Dumbbell Preacher Curl

Exercise Rating
10/10

Mar 18, 2013 7:16 AM: one of the best

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Review: One Arm Dumbbell Preacher Curl

Exercise Rating
1/10

Jul 18, 2012 8:06 PM: I am unable to do this one as I have radioulnar synatosis in my arms. Is there anything I can really to do do it? Can you do it as a Hammer Curl? My palms don't turn upwards at all :(

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Review: One Arm Dumbbell Preacher Curl

Exercise Rating
10/10

Mar 26, 2012 10:36 AM: love

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Tip: One Arm Dumbbell Preacher Curl

Exercise Rating
9/10

Feb 20, 2012 11:54 PM: Great exercise!

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Review: One Arm Dumbbell Preacher Curl

Exercise Rating
N/A

Jan 7, 2012 10:31 PM: Haven't done this in a while and I have no idea why! This is a kickass bicep exercise! I feel my whole bicep got a great workout, no cheating too.

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Review: One Arm Dumbbell Preacher Curl

Exercise Rating
10/10

Aug 18, 2011 9:07 AM: [

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