One Arm Dumbbell Preacher Curl

One Arm Dumbbell Preacher Curl

The One Arm Dumbbell Preacher Curl is an isolation exercise that targets the biceps, providing a focused and intense contraction. This exercise is particularly effective for achieving peak bicep engagement because it stabilizes the upper arm and eliminates momentum, ensuring that the biceps do all the work. It's ideal for building both size and strength in the biceps, making it a popular choice among those looking to sculpt well-defined arms. Using a dumbbell for this exercise allows you to work each arm individually, helping to correct any muscle imbalances and ensuring symmetrical muscle development. The preacher bench aids in stabilizing your arm, maintaining the perfect angle to maximize muscle involvement throughout the movement. This setup minimizes the risk of improper form and reduces strain on the lower back, making it a highly efficient and safe choice for bicep training. When performing the One Arm Dumbbell Preacher Curl, the slow and controlled movement is key. By fully extending the arm at the bottom of the movement and focusing on the contraction at the top, you engage the biceps more effectively. This exercise also allows for a range of variations, such as changing grip positions or incorporating different tempos, to further challenge the biceps and spur muscle growth. It's a staple in any comprehensive arm training regimen aimed at achieving peak muscle definition.


  • Sit on a preacher bench, with your feet flat on the floor and your arm extended over the bench’s pad.
  • Hold a dumbbell in one hand with an underhand grip (palm facing up).
  • Rest the back of your upper arm on the bench pad, keeping your upper arm stationary.
  • Slowly curl the dumbbell upwards by contracting your bicep, only moving your forearm.
  • Continue lifting the dumbbell until your bicep is fully contracted and the dumbbell is at shoulder height.
  • Squeeze your bicep at the top of the movement, then slowly lower the dumbbell back to the starting position.
  • Repeat the movement for the desired number of repetitions, then switch arms and repeat.

Tips & Tricks

  • Maintain a controlled tempo during both the lifting and lowering phases to maximize muscle engagement.
  • Ensure your elbow is firmly planted on the preacher bench to prevent movement and focus the effort on your bicep.
  • Avoid using too heavy a weight which can compromise your form and lead to potential injury.
  • Squeeze your bicep at the top of the movement for a moment to increase muscle contraction and effectiveness.
  • Keep your wrist straight to avoid strain and ensure proper form throughout the exercise.
  • Incorporate a full range of motion to work the entire bicep muscle and promote balanced growth.
  • Use slow, deliberate movements instead of quick, jerky motions to maintain tension on the muscle and ensure harder working sets.
  • Intersperse your sets with proper rest intervals to allow sufficient recovery and maintain performance across all repetitions.
  • Include a variety of grips, such as supinated or neutral, to target different parts of the bicep for comprehensive development.


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