A single-arm dumbbell curl with the upper arm supported on a preacher pad. Lets you focus on one biceps at a time with strict form.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Stand or sit at a preacher bench with one upper arm flat on the pad, holding a dumbbell with an underhand grip and the arm nearly straight.
Keep the back of the arm flat on the pad.
Curl the dumbbell up toward the shoulder.
Squeeze at the top.
Lower slowly to near full extension, then switch arms after the set.
Breathing: Exhale as you curl, inhale as you lower.
Arm glued to the pad
Pinky slightly higher than thumb
Control the stretch
Letting the dumbbell drop at the bottom
Lifting the elbow off the pad
Twisting the torso
Avoid snapping into full lockout at the bottom under load.