Beginner
One-arm preacher curl
A preacher curl with one dumbbell, so each arm works on its own.
- Works
- Biceps
- Equipment
- Dumbbells + Preacher bench
How to do it
- 1Rest your upper arm flat on the preacher pad with a dumbbell in that hand, palm up.
- 2Start with your arm almost straight.
- 3Curl the dumbbell up towards your shoulder.
- 4Lower it slowly, then switch arms after the set.
Coach's tips
- Keep your upper arm pressed into the pad the whole time.
Dumbbells + Preacher bench taken? Do this instead
Same muscles, different equipment. Closest match first.