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Single-Arm Dumbbell Preacher Curl on an Incline Bench Backrest 7s · no sound

Single-Arm Dumbbell Preacher Curl on an Incline Bench Backrest

A standing one-arm curl with the working upper arm braced over an incline-bench backrest, isolating the biceps.

Primary muscle
Biceps
Equipment
Dumbbell
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Set an adjustable bench to a steep incline and stand behind the high end of the pad.
  2. Drape the working upper arm over the top edge so the triceps rest flat on the backrest.
  3. Hold a dumbbell with a supinated grip and let the arm hang long along the pad.
  4. Brace the free hand on the bench and keep the wrist straight.
  5. Curl the dumbbell by bending only at the elbow, stopping before the forearm goes vertical.
  6. Lower under control until the arm is nearly straight, then switch arms.

Common mistakes

  • Letting the elbow lift off the pad, which brings the shoulder into the curl.
  • Curling until the forearm is vertical, which dumps tension at the top.
  • Resting the dumbbell on the pad at the bottom instead of keeping a loaded stretch.
  • Swinging the torso to start the rep.

Muscles worked

Primary
Biceps
Secondary
Forearms

Same movement, other equipment

Backpack Curls Beginner Backpack Curls Biceps Bodyweight Cable Bar Curl Beginner Cable Bar Curl Biceps Cable Machine Cable Rope Hammer Curl Beginner Cable Rope Hammer Curl Biceps Cable Machine Close-Grip Barbell Curl Beginner Close-Grip Barbell Curl Biceps Barbell

Similar exercises

Alternate Hammer Curl Beginner Alternate Hammer Curl Biceps Dumbbell Cross-Body Hammer Curl Beginner Cross-Body Hammer Curl Biceps Dumbbell Dumbbell Concentration Curl Beginner Dumbbell Concentration Curl Biceps Dumbbell Dumbbell Curl Beginner Dumbbell Curl Biceps Dumbbell Dumbbell Hammer Curl Beginner Dumbbell Hammer Curl Biceps Dumbbell

Good to know

What muscles does the Single-Arm Dumbbell Preacher Curl on an Incline Bench Backrest work?
Mainly the biceps. It also works the forearms.
What equipment do you need for the Single-Arm Dumbbell Preacher Curl on an Incline Bench Backrest?
It uses dumbbells. Without it, the Backpack Curls and the Cable Bar Curl train the same muscles the same way.
Is the Single-Arm Dumbbell Preacher Curl on an Incline Bench Backrest good for beginners?
GymVim rates it beginner.

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