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.

Muscles worked

Role	Muscles
Primary	biceps
Equipment	dumbbell
Difficulty	beginner
Type	isolation

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Barbell Curl Barbell Barbell Curls Lying Against An Incline Barbell Close-Grip EZ Bar Curl Barbell Close-Grip Standing Barbell Curl Barbell Lying High Bench Barbell Curl Barbell Preacher Curl Barbell

Harder than the One Arm Dumbbell Preacher Curl

High Cable Curls intermediate · Cable Machine Drag Curl intermediate · Barbell Zottman Preacher Curl intermediate · Dumbbell

Superset the One Arm Dumbbell Preacher Curl with

Opposing triceps work — alternate sets without extra rest.

Decline Dumbbell Triceps Extension triceps Dumbbell Tricep Extension -Pronated Grip triceps One Arm Pronated Dumbbell Triceps Extension triceps One Arm Supinated Dumbbell Triceps Extension triceps

Common questions

What muscles does the One Arm Dumbbell Preacher Curl work?

The One Arm Dumbbell Preacher Curl primarily works the biceps. Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Barbell Curl train the same muscle, across 8 equipment types.

What equipment do you need for the One Arm Dumbbell Preacher Curl?

Dumbbells. Without dumbbells, Barbell Curl, Barbell Curls Lying Against An Incline, and Close-Grip EZ Bar Curl train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.

Is the One Arm Dumbbell Preacher Curl suitable for beginners?

Yes, the One Arm Dumbbell Preacher Curl is rated beginner. High Cable Curls, Drag Curl, and Zottman Preacher Curl are the progressions from here.

Where should the One Arm Dumbbell Preacher Curl go in a workout?

Late — the One Arm Dumbbell Preacher Curl is isolation work, so it follows your compounds. Supersetting it with Decline Dumbbell Triceps Extension and Dumbbell Tricep Extension -Pronated Grip cuts session time without extra rest.

Similar exercises

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Barbell Curl Barbell Barbell Curls Lying Against An Incline Barbell Cable Hammer Curls - Rope Attachment Cable Machine Cable Preacher Curl Cable Machine