One Arm Dumbbell Preacher Curl
The One Arm Dumbbell Preacher Curl isolates the Biceps through a controlled range of motion. This beginner-level dumbbell exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The biceps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to One Arm Dumbbell Preacher Curl
- 1
Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
- 2
As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched.
- 3
As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
- 4
Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
- 5
Switch arms and repeat the movement.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the One Arm Dumbbell Preacher Curl work?
The One Arm Dumbbell Preacher Curl primarily targets the Biceps. It's an effective isolation exercise for building biceps strength.
Is the One Arm Dumbbell Preacher Curl good for beginners?
Yes, the One Arm Dumbbell Preacher Curl is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the One Arm Dumbbell Preacher Curl?
You need dumbbell to perform the One Arm Dumbbell Preacher Curl. Most commercial gyms will have this available.
Track Your Progress
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