BICEPS
One Arm Dumbbell Preacher Curl
HOW TO DO IT
- Sit at the preacher bench and rest your upper arm firmly against the angled pad.
- Grasp a dumbbell with a supinated grip and extend your arm fully without locking the elbow.
- Curl the weight upward until the dumbbell reaches shoulder level and the bicep contracts fully.
COMMON MISTAKES
- Lifting the elbow off the pad to generate momentum.
- Swinging the torso or using the hips to pull the weight up.








