Exercise

One Arm Dumbbell Preacher Curl

Also known as: one arm preacher curl, single arm dumbbell preacher, single arm scott curl, 1 arm preacher curl

One Arm Dumbbell Preacher Curl — position 2

One Arm Dumbbell Preacher Curl is a isolation exercise for the biceps. Main target: biceps short head. Also works: forearm flexors. Equipment: dumbbell.

EquipmentDumbbell

TypeIsolation

MovementPull

CategoryStrength

Muscles worked

Primary

Biceps short head

Secondary

Forearm flexors

How to do it

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.
As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched.
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.
Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
Switch arms and repeat the movement.