Dumbbell Single Arm Preacher Curl

A unilateral isolation movement that allows for maximum focus on each bicep. It is perfect for fixing imbalances and improving mind-muscle connection.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Biceps

Secondary

Forearms

Setup

Sit at a preacher bench. Hold one dumbbell with a supinated grip. Place your working arm firmly on the pad.

Instructions

1. Curl the dumbbell toward your shoulder.
2. Squeeze the bicep hard at the peak.
3. Lower slowly until the arm is straight.
4. Keep your chest against the pad.
5. Complete reps then switch.

Common Mistakes

1. Lifting the elbow.
2. Using momentum.
3. Shrugging the shoulder.

Alternative Exercises

Zottman Curl

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A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.

Wrist Curl

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A forearm-focused isolation exercise. It builds grip strength and muscle volume in the forearm flexors through controlled flexion.

Wrist Circles

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A mobility exercise for the wrist joint. It improves joint health, flexibility, and prepares the wrists for heavy pressing or pulling movements.

Standing Wide Grip Biceps Curl

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Standing One Arm Concentration Curl

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Unilaterally isolates the bicep to fix imbalances and maximize the peak. The vertical arm position ensures high tension on the bicep fibers throughout.

Standing Concentration Curl

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A standing variation that isolates the biceps by positioning the arm in a fixed vertical line, minimizing any possible use of momentum or leg drive.

Standing Biceps Curl

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The most popular bicep exercise for building overall arm mass. It targets the biceps brachii through a natural and powerful curling arc.

Seated Reverse Grip Concentration Curl

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A unique unilateral isolation exercise for the brachialis and forearms. Sitting removes momentum while the reverse grip targets the outer arm and forearm extensors.