One-Arm Dumbbell Preacher Curl

Setup

1. 01Adjust the preacher bench so the pad sits high in your armpit when seated.
2. 02Rest one upper arm fully on the pad, holding a dumbbell with an underhand grip.
3. 03Support yourself with the free hand on the pad or bench.

Execution

1. 01Lower the dumbbell until the elbow is almost fully extended.
2. 02Curl the dumbbell up until the forearm is just short of vertical.
3. 03Squeeze the biceps at the top without lifting the upper arm off the pad.
4. 04Complete all reps, then switch arms.

Checkpoints

• -Back of the upper arm stays in full contact with the pad.
• -Near-full extension at the bottom of every rep.
• -Wrist stays neutral, not curled to cheat the weight up.
• -Shoulder stays down and relaxed, not shrugging.

Common mistakes

• -Bouncing out of the fully stretched bottom position.
• -Lifting the elbow off the pad at the top of the rep.
• -Stopping well short of extension to avoid the hardest range.
• -Going too heavy for the vulnerable stretched position.