One Arm Dumbbell Preacher Curl

Place one upper arm on the preacher pad and hold the dumbbell. Keep your torso forward and use your free hand only for balance.

Keep your upper arm on the pad and curl with your biceps. Match your elbow position carefully when working one side at a time.

Lower the dumbbell slowly so your biceps lengthen fully. Control the bottom without completely releasing tension.

Think of pulling the dumbbell up with one biceps. One-arm preacher curls are especially useful for correcting the weaker side.

Twisting your torso or bending your wrist quickly reduces biceps engagement. Prioritize a fixed pad position and neutral wrist over weight.

Exhale as you lift and inhale as you lower. Keep the breath continuous for a steadier descent.

Start with the weaker side and match its reps and speed on the stronger side. Pause for 1 second at the top for clearer biceps tension.