Dumbbell One Arm Preacher Curl
Expert Advice
Focus on isolating the bicep by keeping your upper arm stationary against the preacher bench throughout the exercise.
How-to-do Steps
- Sit on a preacher bench with a dumbbell in one hand, palm facing up.
- Place the back of your upper arm on the bench pad, keeping your arm fully extended.
- Curl the dumbbell up towards your shoulder, contracting your bicep.
- Slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions before switching arms.
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Muscles Worked
Dumbbell One Arm Preacher Curl primarily targets the Biceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps70%
Secondary
Forearms30%
Equipment
Dumbbell
Special Bench
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell One Arm Preacher Curl work?
Dumbbell One Arm Preacher Curl primarily targets the Biceps. Secondary muscles involved include Forearms. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell One Arm Preacher Curl?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell One Arm Preacher Curl suitable for beginners?
Dumbbell One Arm Preacher Curl is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
