How to Do the One Arm Dumbbell Preacher Curl
💪 Biceps🏋️ Dumbbell📊 Beginner🏷️ Strength
How to perform 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.
Muscles worked
The One Arm Dumbbell Preacher Curl primarily targets your Biceps. You'll need dumbbell.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the One Arm Dumbbell Preacher Curl slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.