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Dumbbell Single-Arm Preacher Curl
- 1 - Sit at a preacher curl bench and adjust the seat so your upper arm rests firmly against the pad with your armpit near the top edge.
- 2 - Hold a dumbbell in one hand with an underhand grip, keeping your chest tall and your working arm fully supported on the pad.
- 3 - Start with your elbow slightly bent at the bottom position, avoiding complete relaxation or hyperextension of the arm.
- 4 - Curl the dumbbell upward by flexing your elbow, keeping your upper arm pinned to the pad and your wrist neutral.
- 5 - Squeeze your biceps at the top of the movement without lifting your elbow off the pad.
- 6 - Lower the dumbbell slowly and under control back to the starting position.
- 7 - Repeat for the desired number of repetitions, then switch arms.
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