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One Arm Dumbbell Preacher Curl

Performed unilaterally with one arm to expose left/right asymmetries, this variation primarily targets your Biceps. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Isolation · Pull

Primary muscles: Biceps

How to perform One Arm Dumbbell Preacher Curl

  1. Step 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. Step 2. As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched.
  3. Step 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. Step 4. Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
  5. Step 5. Switch arms and repeat the movement.

Frequently asked questions

What is the primary benefit of performing the one arm dumbbell preacher curl?

This exercise isolates the biceps by using the bench to prevent momentum and shoulder involvement. The angle of the arm emphasizes the short head of the biceps for better peak development.

How should I position my arm on the bench to ensure proper form?

Place your entire upper arm and the back of your armpit firmly against the pad. Keep your chest pressed into the bench to maintain a stable base and prevent the elbow from lifting during the movement.

What is a common mistake to avoid during the eccentric phase?

Avoid fully locking out the elbow or snapping the joint at the bottom of the rep. Maintain slight tension at full extension to protect the distal biceps tendon from excessive strain.

How can a beginner modify this exercise if a preacher bench is unavailable?

A beginner can perform a concentration curl or use an incline bench set to a high angle as a substitute. These alternatives provide similar stability and isolation for the biceps.

What are the recommended sets and reps for hypertrophy with this movement?

Perform 3 to 4 sets of 10 to 15 repetitions using a controlled tempo. Focus on the mind-muscle connection and a strong contraction at the top rather than lifting maximum weight.

Sample sets & reps for One Arm Dumbbell Preacher Curl

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Biceps exercises

  • Barbell Curl — barbell
  • Barbell Curls Lying Against An Incline — barbell
  • Brachialis-SMR — stretch
  • Cable Hammer Curls - Rope Attachment — cable
  • Cable Preacher Curl — cable

See all Biceps exercises →

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