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One-Arm Dumbbell Preacher Curl

Also: dumbbell preacher curl, dumbbell standing preacher curl

Main
Biceps
Secondary
Forearms
Equipment
DumbbellBench
Level
Beginner
Movement
Elbow flexion

How to do it

  1. Sit on a preacher curl bench with your upper arms resting on the pad and your chest against it.
  2. Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
  3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  4. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.
  6. Inhale and slowly begin to lower the dumbbells back to the starting position.
  7. Repeat for the desired number of repetitions.

Same movement

See arms
Alternating Dumbbell CurlBiceps · DumbbellAlternating Dumbbell Hammer Preacher CurlBiceps · Dumbbell, BenchAlternating Dumbbell Preacher CurlBiceps · Dumbbell, Bench

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Log every set of One-Arm Dumbbell Preacher Curl and watch your best climb, week by week.

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Coming soon to iPhone, Android and Apple Watch.

Exercise data: exercises-dataset (MIT) by Hasan Emir Yıldırım