Single Arm Preacher Curl
How to: Single Arm Preacher Curl
Primary Muscles Used:Arms, Biceps
Exercise Families:Elbow Flexion
- With a dumbbell in your left hand, plant your feet in a split stance with your left leg forward, directly behind the vertical pad of the preacher bench. Bend your left knee and lean your torso forward. With your arm bent, place your left arm over the 45-degree pad of the preacher bench, allowing your upper arm to rest along the pad. Slightly turn your torso to the right and ensure you maintain a neutral spine. This is your starting position.
- Inhale. Slowly extend your elbow to lower the dumbbell until your arm reaches full extension.
- Exhale. While keeping your torso as still as possible, bend your elbow to bring the dumbbell up toward your shoulder to return to the starting position. Repeat for the specified number of repetitions.
Alternative Exercises for Biceps
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.