How to Do a Single Arm Dumbbell Preacher Curl
- 1). Find the preacher bench in the gym and adjust the seat height so that it is at a comfortable lever for you. Having the seat too low will not give you enough room to reach over and perform the exercise. Adjust the height so that you are comfortably sitting with the back of your arm on the padded section in front of you.
- 2). Grasp a dumbbell that you can handle for at least 8 repetitions. You will most likely want to use a very light weight as this exercise is very difficult to perform. The amount you usually can do a standing dumbbell curl with will more than likely be cut in half. You may even want to start with an extremely light weight until you can get used to the movement.
- 3). Place the arm that is holding the dumbbell on the pad with your tricep or the back of your arm on the pad. Fully extend your arm out so that it is almost straight. With your other arm you can grasp the side of the pad to keep you in place. You should try and sit facing forward as much as possible so that you are not utilizing any other muscles to perform this exercise.
- 4). Sit in the chair. Your arm holding the dumbbell should now be resting on the pad and the other arm grasping the pad for stability. Your feet should be placed flat on the floor right now and for the duration of the exercise. Only your arm should be moving during the exercise. Moving the rest of your body will decrease the effectiveness of the exercise. This will be your starting position.
- 5). Slowly curl the dumbbell up until you feel a contraction or tightness in your bicep muscle. If you feel yourself rocking or swaying or that you are having general difficulty in curling the weight up then you will need to switch up the amount of weight that you are using. Having someone assist you during this exercise is also advisable as it will make it easier to get used to.
- 6). Lower the weight slowly back to your starting position. Repeat for at least 8 repetitions.
- 7). Switch arms and complete 8 repetitions to complete one full set.
Source...