Primary
Biceps
Secondary
Brachialis, Forearms
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
See how Single Arm Dumbbell Preacher Curl could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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 away from the intended path during the Single Arm Dumbbell Preacher Curl can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Lifting shoulder off pad - reduces isolation.
Changing your shoulder position during the Single Arm Dumbbell Preacher Curl can redirect the movement away from your Biceps brachii. Use the shoulder-blade position described in the setup and keep the motion controlled.
Rushing the negative - misses eccentric benefits.
Rushing through the Single Arm Dumbbell Preacher Curl makes it easier to lose position and harder to keep tension on your Biceps brachii. Slow down enough to control both the lifting and lowering portions of each rep.
Intermediate lifters wanting unilateral bicep work.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10-12 reps per arm. Rest 45 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Single Arm Dumbbell Preacher Curl could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Single Arm Dumbbell Preacher Curl as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Single Arm Dumbbell Preacher Curl. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Single Arm Dumbbell Preacher Curl is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.