One Arm Dumbbell Preacher Curl

One Arm Dumbbell Preacher Curl is a isolation strength exercise using dumbbell that trains the biceps.

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Primary muscles: Biceps

How to do it

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.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the One Arm Dumbbell Preacher Curl from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Biceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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