Preacher curl with dumbbell and one arm
The one arm dumbbell preacher curl is a strengthening exercise focusing on isolating the biceps, specifically the brachialis and brachioradialis muscles. By performing the curl with one arm and using a preacher bench, athletes can benefit from improved muscle symmetry, enhanced focus on the bicep peak, and reduced risk of cheating with other muscle groups. This exercise aids in developing better grip strength and improved arm endurance, making it ideal for athletes looking to enhance their lifting performance and overall upper body strength.
| Primary muscle group: | Arms |
| Exercise type: | Dumbbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
10kg
Avg. weight
22lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Sit on the preacher bench and securely hold a dumbbell in one hand.
- 2Rotate your forearm so your palm is facing upward and bend your elbow, positioning the dumbbell near your shoulder.
- 3Rest your upper arm flat against the bench to stabilize it.
- 4Inhale and slowly lower the dumbbell until your arm is almost fully extended.
- 5Exhale and curl the dumbbell back to the starting position.
- 6Repeat the movement for the desired number of repetitions.
- 7Switch to your opposite arm and repeat the exercise.
Tips & Tricks
Proper Seat Height: Make sure the seat is adjusted so that your armpit rests comfortably at the top of the pad. This ensures maximum isolation of the biceps.
Full Range of Motion: Lower the dumbbell slowly until your arm is fully extended to get a good stretch of the biceps, then curl it back up, keeping your upper arm against the pad.
Grip Variation: Experiment with different grips, such as a hammer grip, to target different parts of the biceps and forearm for a more comprehensive workout.
Controlled Movement: Focus on a slow and controlled motion, both in lifting and lowering the weight. This minimizes momentum and maximizes muscle engagement.
Keep Elbow Stationary: Maintain your elbow fixed on the pad and avoid letting it move. This isolates the biceps effectively and reduces the risk of injury.
Avoid Overextension: Don’t lock out your elbow at the bottom of the movement. A slight bend prevents undue stress on the joint.
Breathing Technique: Exhale while you curl the weight up, and inhale as you lower it back down. Proper breathing aids in maintaining control and focus.
Consistent Tension: At the top of the movement, squeeze your biceps for a second to increase muscle contraction, but don’t rest or let the weight drop too quickly.
Start Light: Begin with a lighter weight to perfect your form, and gradually increase the resistance to prevent strain and injury.
Avoid Bouncing: Do not use the pad to bounce the dumbbell back up. This can lead to improper form and increase injury risk.
Mind-Muscle Connection: Concentrate on using your biceps to lift the weight, rather than relying on other muscles or momentum.
Use a Spotter: If trying heavier weights, have a spotter to assist and ensure your safety.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
