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Dumbbell Single-Arm Preacher Curl
A unilateral isolation exercise using a dumbbell on a preacher bench that targets the biceps for hypertrophy and symmetry, minimizing momentum to ensure strict form.
About Exercise
Equipment
Dumbbells, Preacher Curl Stand
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head, Brachialis
Forearms
4/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the preacher bench and rest the back of your upper arm against the pad with your elbow at the midpoint. Grip a dumbbell with an underhand palm-up hold.
- Curl the dumbbell upward by flexing your elbow while keeping your upper arm fixed against the pad.
- Squeeze your biceps at the top with forearm near vertical.
- Slowly lower the dumbbell by extending your elbow without locking out.
- Maintain tension on the biceps throughout the movement.
- Switch arms after completing reps on one side.
Coaching Tips
Form Cues
- Fix upper arm to pad
- Squeeze at peak
- Control the descent
- Avoid elbow lift
Breathing
Inhale as you lower the weight and exhale as you curl it up, bracing your core.
Tempo
3-1-1
Range of Motion
Start with arm fully extended but elbow slightly bent, curl until forearm is near vertical without shoulder movement.
Safety
Safety Notes
- Start with light weight to master form
- Avoid if acute elbow or biceps tendon pain
- Keep slight bend in elbow at bottom
- Maintain upper arm contact with pad
- Stop if form breaks to prevent strain
Spotting
Spotting not recommended; use lighter weight or safeties if needed, as isolation limits spotting utility.
Common Mistakes
- Swinging with momentum
- Lifting elbow off pad
- Hyperextending elbow
- Wrist curling excessively
- Incomplete range of motion
When to Avoid
- Acute elbow pain
- Biceps tendonitis
- Shoulder impingement
Flexibility Needed
- Adequate elbow extension
- Shoulder stability for arm positioning
Build Up First
- Master basic dumbbell curl form
- Understand strict isolation technique
Also known as
One-Arm Dumbbell Preacher Curl, Single Arm Preacher Curl, Unilateral Preacher Curl
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