How to Do a Preacher Curl | Arm Workout

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All right. So today I'm going to go over with you how to do a single arm dumbbell preacher curl.

Now, this is a variation from a regular preacher curl where you're sitting down at a preacher bench and you have a barbell and you're bringing it up. Your elbows are supported on this bench that you're sitting at and you're curling. If the gym doesn't have that or doesn't have a machine like that, you do this kind of exercise to make up for it.

Now, it's a bicep exercise. It's very concentrated, very isolated, on the bicep. Okay? Now, the whole point of this is to isolate just the bicep. Take your back out of it. Take your shoulders out of it, so you can really concentrate on getting a good squeeze on the bicep.

With the dumbbell in use, you're going to start, your fist is always going to face up. Your palms are up. As you come up you want to squeeze out that muscle so you're going to rotate your pinky just higher than your thumb. By doing that, you really peak out that contraction in your bicep so you get that bubble that most guys want, that peak.

So I'll show you real quick. So here, your elbows going to be well supported. You're going to come down. Now, you don't want to come all the way down. If you lock out your elbow, that can do a lot of damage to your joint. I'm even supporting it now because I'm afraid I might hurt it. So you come down almost to full extension, slight bend. Come back up, squeeze. Rotate that pinky just a little bit up, get that peak on the bicep. Come back down, concentrate, controlled. Never throw it up and drop it. You could do damage and you won't get anything out of it in your bicep.

Again, controlled down, controlled up. Breathing is very important. Always breathe out when working against gravity. Inhale as you release, control, squeeze. You want to shoot for ten to 15 reps on this, that's the goal for size.

After you do that, switch to the other arm. Feet well planted on the ground, elbows supported on the bench. This other hand can support your body too. Come down. Not all the way but just to get that good stretch. Come up, squeeze, rotate your pinky just a little bit, peak out that bicep and repeat.

So again, that's the single arm dumbbell preacher curl.

Rates : 0
  1. Ruhan Bahadur / November 1, 2013

    Hey there, have you considered MUSCleader (have a look on Google)? On their
    website you will find a nice free video explaining the way to build up
    noticeable muscle easily whilst shedding excess fat simultaneously. Brandon
    and hundreds of guys with the same goal experienced good results by using
    this methodology. I hope it will help you as well.

  2. Maximus Desimus / December 14, 2013

    great body that’s the sort of body I would like to have

  3. 魏红忍 / May 8, 2014


  4. Jay Barry / June 11, 2014

    where`s his abs hahah lol check out brandon carter!!…

  5. Allan A / August 4, 2014


  6. SirNickRichAlots / September 24, 2014

    my max for this is 40 pounds i did 14 reps tho

  7. Christian Lazaroski (Kiko) / November 11, 2014

    I wanna body same as yours.

  8. EatShytake / December 9, 2014

    I’d prefer standing preacher but any goes. As long it does the work. 

  9. Dani Bennellick / March 7, 2015

    Home arm workout for men.
    Why can women not do this?!

    • MikeTall88 / January 15, 2016

      +Reyese 13 Erm, are you saying that you’ll gain big arms by doing this
      workout, even though the weight may be low? Dude, stay in school.

  10. ahmed El Mouedden / May 5, 2015

    Now that’s a good Coach =)

  11. China Teves / June 7, 2015

    Why would people give this a thumbs down?
    Must just be the other trainers that are hatin ‘

  12. mustafa büyükyazıcı / September 25, 2015

    vay amk demek böyle yapılıyor

  13. Surendra Singh / September 29, 2015

    health is wealth

    • Noodles37UK / January 30, 2016

      +Surendra Singh Tell me about it.

  14. Soumya Ganguly / December 20, 2015

    let me knw his name?

  15. Tommy Gun / February 22, 2016

    something as small as turning your pinky in can make such a difference
    cheers mate ?

  16. Kelvin Nas / March 26, 2016

    Any supplement for this shirt?

    • Ushira Dharmaratne / July 22, 2016

      yeah there’s one , i think its called hard work

  17. David Marzoli / April 20, 2016

    Dude I just saw you in a scene on Gotham ?

  18. BoulevardeTV / June 19, 2016

    Small head lol

  19. Christina Charles / July 1, 2016

    Why is it for men?? I’m still gonna do it

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