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One Arm Dumbbell Preacher Curl

One Arm Dumbbell Preacher Curl

Grasp dumbbell with underhand grip. Sit on preacher bench placing the back of the arm doing the movement down on pad. The seat should be adjusted to allow the armpit to rest near the top of the pad.

Raise the dumbbell until forearm is perpendicular to floor with the back of the upper arm remaining on the pad. Lower the dumbbell until arm is fully extended. Repeat. Continue with opposite arm when the desired amount of repetitions is completed.

Make sure to lower the dumbbell slowly. Squeeze the bicep at the top. Do not supinate the forearm. Keep the palm facing up during the whole movement. Use a full range of motion, all the way down and all the way up.

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