One Arm Dumbbell Preacher Curl

A unilateral biceps isolation exercise performed on a preacher bench, where each arm is curled independently to build biceps strength and address imbalances.

Instructions

1. Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench.
2. The dumbbell should be held at shoulder length, with your arm fully extended. This is your starting position.
3. As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched.
4. As you exhale, use your biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height.
5. To ensure full contraction, bring your small finger higher than your thumb.
6. Squeeze the biceps hard for a second at the contracted position.
7. Complete all repetitions with the right arm, then switch arms and repeat.

Tips

• The preacher bench prevents cheating and ensures pure biceps isolation.
• Keep your upper arm in contact with the bench throughout the entire movement.
• Use a controlled tempo, especially during the lowering phase.
• The range of motion is typically greater with dumbbells than with barbells.
• This unilateral approach allows you to address strength imbalances.
• Keep equal repetitions and weight on both sides for balanced development.
• Avoid rotating your wrist during the curl; maintain a neutral grip.