One Arm Dumbbell Preacher Curl
- Primary musclesBiceps
- EquipmentDumbbell
- LevelBeginner
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "One Arm Dumbbell Preacher Curl".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
6 stepsSit at a preacher bench with the back of your upper arm resting on the pad, a dumbbell in your hand.
Curl the weight until it sits at shoulder level, then set yourself up from there. This is your start position.
Inhale and lower the dumbbell slowly until your arm is nearly straight and your biceps are stretched.
Exhale and curl the weight back toward your shoulder, squeezing your biceps.
Rotate your wrist as you lift so your little finger ends up higher than your thumb for a stronger contraction.
Hold for a second at the top, repeat for the planned reps, then switch arms.
Keep your armpit snug against the top of the pad. Lifting your shoulder off it takes tension away from the biceps.
A low cable pulley placed in front of the bench can replace the dumbbell.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.