One Arm Dumbbell Preacher Curl

What it is

This isolation exercise targets your biceps, allowing you to focus deeply on muscle contraction. You perform it using a dumbbell on a preacher or incline bench, providing a stable base to eliminate momentum. It is an effective movement for building peak biceps contraction and muscle definition in your upper arm.

Technique tips

• Keep your upper arm firmly pressed against the preacher pad.
• Fully extend your arm at the bottom for a complete biceps stretch.
• As you curl, drive your pinky finger upward for a stronger contraction.
• Squeeze your biceps hard for a moment at the peak of the curl.
• Control the weight through both the upward and downward phases.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.