Exercise:

One-Arm Dumbbell Preacher Curl

Target Muscle:

Biceps

Preacher Curl Bench, Dumbbell

Begin by adjusting the preacher curl bench so that your arm is resting comfortably on the pad.

Hold a dumbbell in one hand and fully extend your bicep. Curl the weight up until you feel a full contraction, pause briefly, and then lower the dumbbell back down to the starting position.

- Do not curl the weight so high up that the tension leaves the biceps. Simply curl the weight to the point where you feel a full contraction in your biceps and then stop there and let the weight back down.

- Keep your wrists aligned in a neutral or slightly extended position. If you flex your wrists during the curling movement it directs more stress onto the forearms.