One-arm Preacher Curl
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Dumbbell
- Movement pattern
- None
Steps
- 1 Sit on the preacher curl machine with your chest against the pad and your upper arm resting flat on the support pad.
- 2 Hold a dumbbell in one hand with an underhand grip, allowing your arm to fully extend towards the floor.
- 3 Curl the dumbbell upwards by flexing your elbow, keeping your upper arm pressed against the pad until the dumbbell reaches your shoulder.
- 4 Slowly lower the dumbbell back to the starting position by extending your arm, maintaining control throughout the movement.
- 5 Complete all reps on one arm, then switch to the other arm.
