Single Arm Dumbbell Preacher Curl
Primary
Biceps
Secondary
Brachialis, Forearms
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
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Use to address bicep imbalances or for focused isolation. The Single Arm Dumbbell Preacher Curl — a isolation pulling movement — is one of the most effective ways to train your biceps, with secondary work on your Brachialis.
Everything You Need to Know About the Single Arm Dumbbell Preacher Curl
The Single Arm Dumbbell Preacher Curl is a intermediate difficulty exercise that targets your Biceps brachii. It's a popular choice for building strength and muscle in these areas. When should you use it? Use to address bicep imbalances or for focused isolation. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters wanting unilateral bicep work. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Single Arm Dumbbell Preacher Curl work?
Primary
Secondary
Stabilizers
Step-by-step: Single Arm Dumbbell Preacher Curl
- 1
Sit at preacher bench holding one dumbbell.
- 2
Rest upper arm on the pad, palm facing up.
- 3
Start with arm extended but not hyperextended.
- 4
Curl the dumbbell toward your shoulder.
- 5
Squeeze bicep at top and hold briefly.
- 6
Lower slowly and repeat, then switch arms.
What are the best tips for the Single Arm Dumbbell Preacher Curl?
Single arm allows for focused contraction.
Use your free hand to assist if needed on last reps.
Keep chest against the pad throughout.
Mistakes to watch for on the Single Arm Dumbbell Preacher Curl
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.
Who should do the Single Arm Dumbbell Preacher Curl?
Intermediate lifters wanting unilateral bicep work.
How to Program the Single Arm Dumbbell Preacher Curl
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.
What are good alternatives to the Single Arm Dumbbell Preacher Curl?
Preacher Curl
Concentration Curl
Spider Curl
Other Variations
- Single Arm Cable Preacher Curl
- Single Arm EZ Bar Preacher Curl
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Single Arm Dumbbell Preacher Curl — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Dont lock out elbow.
- Control the weight throughout.