One Arm Dumbbell Preacher Curl
How to do the One Arm Dumbbell Preacher Curl with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Biceps
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Dumbbell
How to do the One Arm Dumbbell Preacher Curl
- 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.
Log it, see it on your body.
Every One Arm Dumbbell Preacher Curl set you log feeds Ascend's anatomy heatmap — so your biceps volume is visible at a glance — and counts toward your bodyweight-strength tier.
More biceps exercises
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