One Arm Dumbbell Preacher Curl

How to perform

1. 01Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
2. 02As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched.
3. 03As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
4. 04Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
5. 05Switch arms and repeat the movement.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.