Dumbbell Single Arm Preacher Curl
Description
The dumbbell single arm preacher curl is performed at a preacher bench with one arm at a time. The single arm pattern allows mind-muscle focus on the working bicep while the preacher pad eliminates body english entirely. It is a strong choice for correcting strength imbalances in the biceps.
Muscle Group
Equipment Required
Dumbbell Single Arm Preacher Curl Instructions
- Sit at a preacher bench with the pad against your right armpit.
- Hold a dumbbell in your right hand with an underhand grip.
- Drape your right arm over the preacher pad with arm fully extended.
- Pin your chest to the pad and brace your core.
- Use your left hand to support yourself on the bench.
- Curl the dumbbell up by bending only at the elbow.
- Squeeze the bicep hard at the top.
- Lower the dumbbell back down with control to full extension. Switch arms.
Dumbbell Single Arm Preacher Curl Form & Visual
Dumbbell Single Arm Preacher Curl Benefits
- Strict single-arm bicep isolation
- Eliminates body english
- Allows mind-muscle focus on working arm
- Corrects left-right imbalances
- Strong peak contraction
- Useful for breaking through bicep plateaus
Dumbbell Single Arm Preacher Curl Muscles Worked
- Biceps brachii
- Brachialis
- Brachioradialis
Dumbbell Single Arm Preacher Curl Variations & Alternatives
- Preacher Curl
- Dumbbell Preacher Curl
- Concentration Curl
- Spider Curl
