LiftSetsLiftSets / Exercises / One Arm Dumbbell Preacher Curl
One Arm Dumbbell Preacher Curl
Works the biceps.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
biceps
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Dumbbell |
|---|---|
| Level | Beginner |
What to think about
- Upper arms flat on the pad.
- Lower until the arms are nearly straight, no bouncing.
- Curl up without lifting the elbows.
How to do it
- 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.
Other exercises for the biceps
- Alternate Hammer Curl
- Alternate Incline Dumbbell Curl
- Barbell Curl
- Barbell Curls Lying Against an Incline
- Cable Hammer Curls - Rope Attachment
- Cable Preacher Curl
- Close-Grip EZ Bar Curl
- Close-Grip EZ-Bar Curl with Band
Track it in LiftSets
Log One Arm Dumbbell Preacher Curl with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store