One Arm Dumbbell Preacher Curl

A unilateral biceps curl performed seated at a preacher bench with the upper arm supported on the pad. Training one arm at a time keeps the elbow fixed and isolates the biceps.

How to do it

1. Sit at a preacher bench and rest the back of one upper arm flat on the pad.
2. Hold a dumbbell in that hand with the palm facing up and the arm almost fully extended.
3. Curl the dumbbell toward the shoulder without lifting the elbow off the pad.
4. Squeeze the biceps at the top of the movement.
5. Lower the dumbbell slowly until the arm is almost straight.
6. Complete the repetitions, then switch arms.

Tips

• Stop just short of lockout at the bottom to keep tension on the biceps and spare the elbow.
• Keep the shoulder relaxed and the chest against the pad.
• Lower the weight more slowly than you lift it.

Muscles

Primary: Biceps

Secondary: Brachialis, Brachioradialis