Dumbbell One-Arm Preacher Curl

Instructions

The one-arm dumbbell preacher curl is a variation of the preacher curl exercise that uses dumbbells and single arm movements for better control of the bicep and targeting of the muscles. Steps : 1.) Start by taking a preacher bench and adjusting the seat so that your arm is level with the top of the bench. 2.) Grab a dumbbell with an underhand (palms up) grip and rest your arm against the bench with your arm extended fully down. 3.) Slowly curl the dumbbell up towards your head, keeping your arm on the bench at all times, until you reach the top position. 4.) Hold for a count, squeezing and isolating your bicep, and return back to the starting position. Tips : 1.) Perform this exercise in a slow controlled manner for best results.