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.
As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched.
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.
Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
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
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.
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. -See Less
May 24, 2011 6:12 AM:
No possible way to cheat on this cause if you end up using your back to get a momentum going then you end up with an injury.
No possible way to cheat on this cause if you end up using your back to get a momentum going then you end up with an injury.-See Less
Jun 7, 2010 1:50 PM:
Well I was totally screwing this up. Doing it properly I can feel the difference, even though I had to lower the weight amount I get more out of it in the end.
Well I was totally screwing this up. Doing it properly I can feel the difference, even though I had to lower the weight amount I get more out of it in the end.-See Less
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.
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. -See Less
May 24, 2011 6:12 AM:
No possible way to cheat on this cause if you end up using your back to get a momentum going then you end up with an injury.
No possible way to cheat on this cause if you end up using your back to get a momentum going then you end up with an injury.-See Less
Jun 7, 2010 1:50 PM:
Well I was totally screwing this up. Doing it properly I can feel the difference, even though I had to lower the weight amount I get more out of it in the end.
Well I was totally screwing this up. Doing it properly I can feel the difference, even though I had to lower the weight amount I get more out of it in the end.-See Less
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of people found this review helpful
Review: One Arm Dumbbell Preacher Curl
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.
of people found this review helpful
Review: One Arm Dumbbell Preacher Curl
Aug 18, 2011 9:07 AM: [
of people found this review helpful
Review: One Arm Dumbbell Preacher Curl
May 24, 2011 6:12 AM: No possible way to cheat on this cause if you end up using your back to get a momentum going then you end up with an injury.
of people found this tip helpful
Tip: One Arm Dumbbell Preacher Curl
Jan 6, 2011 6:09 PM: USE A SPOTTER
of people found this review helpful
Review: One Arm Dumbbell Preacher Curl
Jul 19, 2010 8:24 PM: Great exercise to really get the full range of motion
of people found this review helpful
Review: One Arm Dumbbell Preacher Curl
Jun 7, 2010 1:50 PM: Well I was totally screwing this up. Doing it properly I can feel the difference, even though I had to lower the weight amount I get more out of it in the end.