Barbell Curl
Forearm Flexors·Barbell·Beginner·Compound
Single-Arm Dumbbell Preacher Curl
The Dumbbell Preacher Curl Single Arm isolates the biceps by stabilizing the upper arm on a preacher bench while training one side at a time. The unilateral focus reveals strength imbalances and improves arm symmetry.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Single-Arm Dumbbell Preacher Curl
- 01
Sit at a preacher bench and place one upper arm against the pad.
- 02
Hold a dumbbell with an underhand grip.
- 03
Start with your arm extended but not locked out.
- 04
Curl the dumbbell upward while keeping your upper arm fixed to the pad.
- 05
Squeeze your biceps at the top.
- 06
Lower the dumbbell slowly back to the starting position before switching sides.
Performance tips
Cues that matter
- Keep your upper arm pressed firmly into the pad
- Avoid lifting your shoulder during the curl
- Control the lowering phase to maximize tension
Common questions
Frequently asked
What muscles does the Single-Arm Dumbbell Preacher Curl work?
The Single-Arm Dumbbell Preacher Curl primarily targets the Biceps. Supporting muscles include Forearms, Forearm Flexors.
Is the Single-Arm Dumbbell Preacher Curl a compound or isolation exercise?
The Single-Arm Dumbbell Preacher Curl is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Single-Arm Dumbbell Preacher Curl?
You need the following equipment: Dumbbells.
What difficulty level is the Single-Arm Dumbbell Preacher Curl?
The Single-Arm Dumbbell Preacher Curl is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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