One Arm Dumbbell Preacher Curl
How to do the 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.
How to program the One Arm Dumbbell Preacher Curl
Sets and reps
As an isolation movement, the One Arm Dumbbell Preacher Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The One Arm Dumbbell Preacher Curl is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the One Arm Dumbbell Preacher Curl work?
The One Arm Dumbbell Preacher Curl primarily targets the Biceps.
What equipment do I need for the One Arm Dumbbell Preacher Curl?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the One Arm Dumbbell Preacher Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
