Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the one arm dumbbell preacher curl, including tips, variations, and the muscle groups it targets.
Instructions
- Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position. for best results.
- As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched. for best results.
- As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb. for best results.
- Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions. for best results.
- Switch arms and repeat the movement. for best results.