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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

  1. 01

    Sit at a preacher bench and place one upper arm against the pad.

  2. 02

    Hold a dumbbell with an underhand grip.

  3. 03

    Start with your arm extended but not locked out.

  4. 04

    Curl the dumbbell upward while keeping your upper arm fixed to the pad.

  5. 05

    Squeeze your biceps at the top.

  6. 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
Equipment

What you need

Dumbbells equipment
Weights
Dumbbells
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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