One-Arm Dumbbell Preacher Curl: Video Tutorial & Exercise Guide
| Workout | One-Arm Dumbbell Preacher Curl |
| Primary Muscle Group | Biceps |
| Equipment Required | Dumbbell |
| Force Type | Pull |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Beginner |
One-Arm Dumbbell Preacher Curl: Video Tutorial & Exercise Guide
One-Arm Dumbbell Preacher Curl: Step-by-Step Guide
- Step 1: Adjust the preacher bench so that your upper arm rests comfortably on the pad with your armpit snugly against the top edge. Sit down and hold a dumbbell in your working hand with a supinated (palm-up) grip.
- Step 2: Extend your arm fully over the pad, allowing the dumbbell to lower toward the floor. Keep your upper arm pressed against the pad and your chest lifted to maintain good posture.
- Step 3: Curl the dumbbell upward by contracting your bicep, keeping your upper arm stationary against the pad. Focus on using only your bicep to lift the weight.
- Step 4: Squeeze your bicep at the top of the movement when the dumbbell is near shoulder level. Avoid letting your elbow lift off the pad.
- Step 5: Slowly lower the dumbbell back to the starting position, maintaining control throughout the movement. Repeat for the desired number of reps before switching to the other arm.
One-Arm Dumbbell Preacher Curl: Overview
The One-Arm Dumbbell Preacher Curl is an isolation exercise that targets the biceps by limiting the involvement of other muscles, allowing for more focused contraction. The preacher bench supports the upper arm, preventing swinging or momentum, which helps you isolate the biceps for maximum muscle activation.
This movement is excellent for building strength and size in the biceps, particularly in the lower portion near the elbow. It also improves the mind-muscle connection by allowing you to focus on each arm individually, helping to correct any muscle imbalances.
One-Arm Dumbbell Preacher Curl: Benefits
The One-Arm Dumbbell Preacher Curl isolates the biceps, making it highly effective for developing muscle size and strength. The position of the preacher bench prevents other muscles from assisting in the movement, ensuring that the biceps do all the work.
This exercise also targets the lower portion of the bicep, near the elbow, which can help improve muscle symmetry and definition. By working one arm at a time, it allows you to correct any strength imbalances between your left and right arms.
Additionally, the One-Arm Dumbbell Preacher Curl helps improve the mind-muscle connection, allowing you to focus on engaging your biceps throughout the entire range of motion.
One-Arm Dumbbell Preacher Curl: Pro Tips & Advanced Techniques
Focus on controlling the weight during both the lifting and lowering phases of the movement. Avoid letting your elbow lift off the pad or using your shoulder to assist in the curl. For an added challenge, slow down the eccentric (lowering) phase to increase time under tension or add a pause at the top of the movement. Ready to isolate your biceps for maximum growth? Let’s curl!
One-Arm Dumbbell Preacher Curl: Progression Plan
Beginner
Intermediate
Advanced
One-Arm Dumbbell Preacher Curl: Frequently Asked Questions (FAQs)
What muscles do One-Arm Dumbbell Preacher Curls target?
+This exercise primarily targets the biceps brachii, specifically focusing on the lower portion of the biceps near the elbow. It also engages the forearms to a lesser extent.
Is the One-Arm Dumbbell Preacher Curl suitable for beginners?
+Yes, this exercise is suitable for beginners. Start with lighter weights to focus on mastering proper form and isolating the biceps before increasing the load.
How can I make the One-Arm Dumbbell Preacher Curl more challenging?
+To increase the difficulty, use heavier dumbbells, slow down the eccentric phase of the movement, or add a pause at the top of the curl for increased muscle activation.
How often should I include One-Arm Dumbbell Preacher Curls in my routine?
+Include this exercise 2-3 times per week as part of your arm workout. It pairs well with other bicep exercises such as standing curls and concentration curls for a comprehensive arm routine.
What common mistakes should I avoid?
+Avoid letting your elbow lift off the pad or using your shoulder to assist in the curl. Keep the movement slow and controlled, focusing on using only your biceps to lift the weight.
