Arms / Beginner / Isolation (single joint)

Standing One-Arm Dumbbell Preacher Curl

A standing single-arm curl with the upper arm braced on an angled bench pad to isolate 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. Stand behind an incline bench or preacher pad and rest the back of your upper arm on the angled pad.
2. Hold a dumbbell with an underhand grip, arm extended down along the pad.
3. Curl the dumbbell up toward your shoulder, keeping the upper arm pressed into the pad.
4. Squeeze at the top, then lower slowly to full extension.
5. Complete your reps and switch arms.

Tips

• Do not let the shoulder roll forward to help the lift.
• Control the bottom; avoid bouncing out of full extension.

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