One-Arm Dumbbell Preacher Curl

Exercise / Biceps

One-Arm Dumbbell Preacher Curl overview

The One-Arm Dumbbell Preacher Curl is a focused bicep exercise performed using a preacher bench. This variation isolates the biceps, emphasizing each arm individually for improved muscle engagement. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the One-Arm Dumbbell Preacher Curl in your arm training routine.

The One-Arm Dumbbell Preacher Curl primarily targets the biceps.

One-Arm Dumbbell Preacher Curl how to perform

  • Step 1: Set up a preacher bench and choose a dumbbell of an appropriate weight.
  • Step 2: Adjust the preacher bench to a height that allows your upper arm to rest comfortably against the pad when fully extended.
  • Step 3: Sit on the preacher bench, facing the pad, and grasp a dumbbell with an underhand grip (palm facing upward).
  • Step 4: Allow your arm to fully extend over the pad, keeping your upper arm stationary.
  • Step 5: Inhale and curl the dumbbell towards your shoulder, maintaining control throughout the movement.
  • Step 6: Hold the contracted position for a brief moment, feeling the peak contraction in your biceps.
  • Step 7: Exhale and slowly lower the dumbbell back to the starting position, fully extending your arm.


Perform each repetition with controlled movements, focusing on the contraction of the biceps.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Ensure the preacher bench is adjusted to the appropriate height for your arm length.
  • Keep your upper arm stationary against the pad to isolate the biceps.
  • Control the descent and ascent of the dumbbell to maximize muscle engagement.
  • Use a weight that challenges you while allowing for proper form.


  1. Hammer Grip One-Arm Dumbbell Preacher Curl: Hold the dumbbell with a neutral grip (palms facing each other) for a variation in bicep activation.
  2. Cross-Body One-Arm Dumbbell Preacher Curl: Curl the dumbbell across your body to engage different parts of the biceps.
  3. Alternating One-Arm Dumbbell Preacher Curl: Perform the exercise in an alternating fashion, curling one arm at a time.
  4. Seated One-Arm Dumbbell Preacher Curl: Perform the exercise while seated for added stability and focus.