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One Arm Dumbbell Preacher Curl

Also Known As:

Exercise Data

Type: Strength
Main Muscle Worked: Biceps
Equipment: Dumbbell
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull
Your Rating: 


8.6

Out of 10

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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7.4

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5.8

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  • Reviews & Tips
  • Reviews
  • Tips

of people found this tip helpful

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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of people found this review helpful

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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of people found this review helpful

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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of people found this tip helpful

Tip: One Arm Dumbbell Preacher Curl

Exercise Rating
9/10

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



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of people found this review helpful

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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of people found this review helpful

Review: One Arm Dumbbell Preacher Curl

Exercise Rating
10/10

Aug 18, 2011 9:07 AM: [



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of people found this review helpful

Review: One Arm Dumbbell Preacher Curl

Exercise Rating
N/A

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.



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Tip: One Arm Dumbbell Preacher Curl

Exercise Rating
10/10

Jan 6, 2011 6:09 PM: USE A SPOTTER



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