Purpose
- preacher curl done one arm at a time with a dumbbell
- a two-handed preacher curl puts both hands on one EZ bar, so the stronger side
can quietly carry the weaker one; one arm removes that option
- the free hand also lets you set the pad angle per arm rather than compromising
between them
Execution
Set a preacher bench so the top of the pad sits under your armpit. Lay one upper
arm flat on the pad and take a dumbbell in that hand, palm up.
- let your arm extend until it is almost straight, feeling the stretch
- pause briefly in the stretched position to maximize tension
- curl the dumbbell up without lifting your arm off the pad
- lower it back down under control to full extension
- finish all reps on one arm before switching
The bottom is where this exercise lives, so control the last few degrees of
extension rather than dropping out of them.
Purpose
- preacher curl done one arm at a time with a dumbbell
- a two-handed preacher curl puts both hands on one EZ bar, so the stronger side
can quietly carry the weaker one; one arm removes that option
- the free hand also lets you set the pad angle per arm rather than compromising
between them
Execution
Set a preacher bench so the top of the pad sits under your armpit. Lay one upper
arm flat on the pad and take a dumbbell in that hand, palm up.
- let your arm extend until it is almost straight, feeling the stretch
- pause briefly in the stretched position to maximize tension
- curl the dumbbell up without lifting your arm off the pad
- lower it back down under control to full extension
- finish all reps on one arm before switching
The bottom is where this exercise lives, so control the last few degrees of
extension rather than dropping out of them.