One Arm Dumbbell Preacher Curl
One Arm Dumbbell Preacher Curl is a beginner-level isolation in the strength category that primarily works the biceps. It is performed with dumbbells.
How to do it
- 1Grab 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.
- 2As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched.
- 3As 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.
- 4Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
- 5Switch arms and repeat the movement.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.