Primary
Biceps
Secondary
Brachialis, Forearms
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
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Single arm preacher curls combine the strict isolation of the preacher bench with unilateral focus. Training one arm at a time lets you concentrate fully on the working bicep, address strength imbalances, and use your free hand to spot yourself on the last few reps.
When to use it
Use to address bicep imbalances or for focused isolation.
Who it's for
Intermediate lifters wanting unilateral bicep work.
Angle your body slightly so your working arm sits centered on the pad. Your free hand can rest on top of the preacher bench for stability or assist the working arm through sticking points on the final reps.
Also targets: Brachialis, Forearms
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Sit at preacher bench holding one dumbbell.
Rest upper arm on the pad, palm facing up.
Start with arm extended but not hyperextended.
Curl the dumbbell toward your shoulder.
Squeeze bicep at top and hold briefly.
Lower slowly and repeat, then switch arms.
Single arm allows for focused contraction.
Use your free hand to assist if needed on last reps.
Keep chest against the pad throughout.
Use single arm preacher curls to address bicep imbalances—always start with your weaker arm. They work well after bilateral preacher curls as a focused finisher, or as your primary preacher variation when imbalance correction is the goal.
Hyperextending elbow at bottom - risks injury.
Letting your elbows drift wide during the Single Arm Dumbbell Preacher Curl shifts load onto your shoulder joint instead of your Biceps brachii. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Lifting shoulder off pad - reduces isolation.
Without proper shoulder positioning during the Single Arm Dumbbell Preacher Curl, your Biceps brachii can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Rushing the negative - misses eccentric benefits.
Rushing through the Single Arm Dumbbell Preacher Curl reduces the time your Biceps brachii spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Intermediate lifters wanting unilateral bicep work.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps per arm. Rest 45 seconds.
MySetPlan places Single Arm Dumbbell Preacher Curl inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Single Arm Dumbbell Preacher Curl
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Frequently Asked Questions About the Single Arm Dumbbell Preacher Curl
The Single Arm Dumbbell Preacher Curl primarily targets the Biceps brachii, making it an effective exercise for biceps development. Secondary muscles worked during the Single Arm Dumbbell Preacher Curl include Brachialis, providing additional training stimulus. Stabilizer muscles engaged include Wrist flexors.
The Single Arm Dumbbell Preacher Curl is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters wanting unilateral bicep work. Focus on proper technique and consider starting with easier variations.
For the Single Arm Dumbbell Preacher Curl, the recommended approach depends on your goals. 3 sets of 10-12 reps per arm. Rest 45 seconds. For strength, use 6-8 reps. For muscle growth, perform 10-12 reps. For endurance, complete 15-20 reps.
Yes, the Single Arm Dumbbell Preacher Curl can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting biceps.
Good alternatives to the Single Arm Dumbbell Preacher Curl include: Preacher Curl, Concentration Curl, Spider Curl. These exercises target similar muscle groups as the Single Arm Dumbbell Preacher Curl and can be used as substitutes based on your equipment availability, gym setup, or training preferences.