Single-Arm Dumbbell Preacher Curl on an Incline Bench Backrest

What you'll gain

• The pad removes torso swing so the biceps take the load from a stretched position.

• One arm at a time exposes left-to-right arm differences.

• Works with a regular incline bench when a preacher station is not available.

Step-by-Step Instructions

1. 1

   Set an adjustable bench to a steep incline and stand behind the high end of the pad.

2. 2

   Drape the working upper arm over the top edge so the triceps rest flat on the backrest.

3. 3

   Hold a dumbbell with a supinated grip and let the arm hang long along the pad.

4. 4

   Brace the free hand on the bench and keep the wrist straight.

5. 5

   Curl the dumbbell by bending only at the elbow, stopping before the forearm goes vertical.

6. 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.

About This Exercise

This preacher curl uses an adjustable bench instead of a dedicated preacher station. You stand behind the high end of a steep incline, drape the working upper arm over the top of the backrest, and curl a supinated dumbbell by bending only at the elbow. The pad locks the shoulder so the biceps have to lift from a lengthened position at the bottom, and the free hand can rest on the pad for balance. Stopping short of a vertical forearm keeps tension on the muscle instead of stacking the joints. For catalogs this is the home-gym preacher: one dumbbell and a regular incline bench. It fits biceps isolation filters, unilateral arm finishers, and coaching pages that show how to mimic a preacher pad without special kit.

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