Dumbbell Preacher Curl

A single-arm curl with the upper arm fixed against a preacher pad — the strict isolation that builds the lower biceps.

Arms Dumbbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Biceps

Secondary

none

Step by step

Set up at a preacher bench with a single dumbbell ready and the seat adjusted so the armpit sits at the top of the pad.
Sit down and press the back of the upper arm flat against the angled pad, gripping the dumbbell with the palm up.
Let the arm extend almost fully at the bottom but stop just shy of full lockout to keep tension on the biceps.
Curl the dumbbell up by bending only at the elbow, keeping the upper arm glued to the pad.
Squeeze the biceps hard at the top with the dumbbell near shoulder height, pausing briefly.
Lower the dumbbell under control over 2 to 3 seconds back to the near-extended start position.

Log your sets. After a few weeks you will see whether it is moving. Free.