Preacher Curl (Dumbbell)
Also called One Arm Dumbbell Preacher Curl, DB Preacher Curl
How to do it
Place one upper arm fully on a preacher pad and hold a dumbbell with the palm facing up, beginning with the elbow nearly straight. Curl the bell toward your shoulder without lifting the upper arm, squeeze, then lower slowly to a controlled stretch. Complete the reps on one side before switching.
Setup
Adjust the seat so one upper arm lies flat on the pad with the armpit near its top edge. Hold one dumbbell palm up with a straight wrist and align the elbow with the pad.
Where you should feel it
In the working biceps through the curl and lengthened return, with the forearm controlling the bell. Keep the shoulder and upper arm fixed against the pad.
When to use it
Use for unilateral biceps hypertrophy and side-to-side strength comparison. Perform controlled sets of 8-15 reps on each side.