One Arm Preacher Curl Machine

Place one upper arm on the pad and grip the handle. Lightly hold the assist handle with your other hand to keep your torso from twisting.

Keep your upper arm on the pad and curl the handle with your biceps. Because you work one side at a time, match the weaker side's movement carefully.

Lower the handle slowly while maintaining tension in your biceps. Do not fully release tension at the bottom; prepare for the next rep.

Think about pulling the handle with one biceps as you curl. If the sides feel different, use the weaker side's weight as your guide.

Twisting your torso or lifting your shoulder to compensate reduces biceps engagement on the weaker side. Match the same speed and height on both sides before chasing more reps.

Exhale as you curl and inhale as you lower. Even when working one side at a time, keep your breathing smooth rather than rushing it.

Starting with the weaker side makes it easier to balance the two sides. Match the stronger side to the same reps and speed.