Arms / Beginner / Isolation (single joint)

One-Arm Dumbbell Preacher Curl

A seated single-arm curl on a preacher bench that isolates the biceps.

At a glance

Primary

Biceps

Secondary

Forearms & grip

Equipment

Dumbbells, Bench

Movement pattern

Elbow flexion (curl)

Level

Beginner

Type

Arms, Isolation (single joint), One side at a time

Loads the elbow. Use a load you can control and skip it if it causes pain.

How to do it

1. Sit at a preacher bench and rest the back of one upper arm on the pad.
2. Hold a dumbbell underhand with the arm extended along the pad.
3. Curl the dumbbell toward your shoulder, keeping the arm on the pad.
4. Lower slowly to full extension, then switch arms.

Tips

• Do not lift the elbow off the pad.
• Avoid hyperextending the elbow at the bottom.

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