Smart Workout Diary

Dumbbell One-Arm Preacher Curl

The dumbbell one-arm preacher curl is an isolation exercise performed with one upper arm supported on a preacher bench. It primarily targets the biceps through controlled elbow flexion while limiting body momentum. It supports arm-strength development and focused biceps hypertrophy training.

Demonstration

Dumbbell One-Arm Preacher Curl — demonstration 1
Dumbbell One-Arm Preacher Curl — demonstration 2

Instructions

  1. Set up the preacher bench so the top edge of the pad sits comfortably under your armpit when seated or standing behind it.
  2. Hold one dumbbell with an underhand grip and place the back of your upper arm firmly against the pad; keep your shoulder down and chest steady.
  3. Begin with the elbow nearly straight, keeping a slight bend rather than forcefully locking the joint. Let the dumbbell hang under control.
  4. Curl the dumbbell upward by bending only at the elbow. Keep your upper arm in contact with the pad and turn the palm upward throughout the lift.
  5. Pause briefly at the top when the biceps are fully contracted, without lifting the elbow or rolling the shoulder forward.
  6. Lower slowly until the elbow is nearly straight, then complete all repetitions with one arm before switching sides.
Muscle Group
Biceps
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Use a manageable load. Choose a dumbbell that lets you control the lowering phase without pulling your shoulder or elbow out of position.
  2. Keep the upper arm planted. Lifting the elbow from the pad shifts tension away from the biceps and usually indicates excessive weight.
  3. Do not force the bottom position. Stop just short of a hard elbow lock, especially if full extension feels uncomfortable.
  4. Keep the tempo smooth. Exhale as you curl and inhale as you lower; avoid swinging or bouncing the dumbbell.
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