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.