Single-Arm Dumbbell Preacher Curl

Body region

• Arms

Equipment

• Dumbbells
• Preacher Bench

Technique

1. Adjust the preacher bench so your armpit rests on the top edge of the pad.
2. Hold one dumbbell palm up, with the back of that upper arm flat on the pad.
3. Curl the dumbbell up until your forearm is close to vertical.
4. Lower slowly until your arm is almost straight.
5. Finish the set, then switch arms.

Cues

• Keep the upper arm on the pad.
• Keep the wrist straight.
• Slow down near the bottom, where the elbow is most exposed.

Common mistakes

• Dropping fast into a locked elbow.
• Turning the torso to help the weight up.
• Curling past vertical, where the tension disappears.

Variations

• Alternating Dumbbell Preacher Curl
• Alternating Preacher Hammer Curl
• Dumbbell Reverse Preacher Curl
• Single-Arm Reverse-Grip Dumbbell Preacher Curl
• Single-Arm Preacher Hammer Curl
• Preacher Hammer Curl
• Standing Dumbbell Preacher Curl

Alternatives

• Preacher Curl
• Incline Dumbbell Curl