Biceps Exercises

One-Arm Preacher Curl

The one-arm preacher curl increases strength throughout the entire bicep, targeting each individual side at a time.

Instructions

Grab a dumbbell in one hand and sit on the preacher bench. Place the back of the arm with the dumbbell against the pad, with your arm fully extended and your palm facing up.
Flex your bicep to raise the dumbbell to your shoulder. Do not allow the back of your arm to come off the pad. Pause, then slowly lower the dumbbell to the start position