Wish to learn how to do a One Arm Dumbbell Preacher Curl ? Read on further for detailed workout instructions, notes, video and pro tips for learning proper form and train better for it.

This exercise is performed to relax biceps and forearms.

Primary muscle: Biceps are worked out by performing this exercise.
Secondary muscle: Forearms are secondarily worked out by performing this exercise.

For performing this exercise, you require dumbbells.

Following the 7 steps explained below, you shall be able to perform this exercise:

1. Fix the preacher curl bench at an optimum height, such that you’re neither leaning onto the preacher pad, nor is your shoulder being raised due to the excess height of the pad.
2. Place your arm on the pad such that your triceps rest at the top and elbow at the mid way to the preacher pad.
3. Grab a dumbbell with the underhand grip of your hand.
4. Curl the dumbbell inwards, towards your chest and chin while flexing your biceps.
5. Hold here in this position for a count of one.
6. Get the dumbbell back to the starting/initial position.
7. Repeat the above steps to complete your reps and then move onto the other arm.

While starting every repetition, the resistance is intensely high, therefore avoid swinging your arm in order to move the weight.

Yes!

1. Alternative method of doing this exercise is by using dumbbells in both arms, and doing the reps while alternating between the arms.
2. Another way of doing this exercise is, by using a cable station, maintaining the low pulley.

This exercise is very Moderate to Hard to perform.

Anyone can perform this exercise.

The 4 exercises that follow, benefit the same primary muscles the most:

1. Standing Bicep Cable Curls
2. LR: Suspension Strap Bicep Curls
3. Pullup
4. Upright Dumbbell Row

This is just not to it. Find out the other best bodybuilding exercises here.