Single Arm Dumbbell Preacher Curl

Equipment

Gym Equipment Needed

Muscle Group

Bicep

Setup

Use a preacher curl bench and a dumbbell. Adjust the seat/bench height so your upper arm rests comfortably on the pad without your shoulder shrugging. Choose a weight you can curl with strict control—preacher curls punish momentum, so start lighter than standing curls.

Starting Position

Sit or stand at the preacher bench with your working arm fully supported on the pad. Hold the dumbbell with an underhand grip (supinated). Let your arm extend down the pad with a slight bend at the elbow—don’t lock out hard. Keep your shoulder down and stable, chest tall, and core braced. Your non-working hand can hold the bench for stability.

Execution

Inhale and brace. Curl the dumbbell upward by bending at the elbow while keeping your upper arm glued to the pad. Lift until you reach a strong biceps contraction near the top without letting your shoulder roll forward. Exhale near the top and squeeze briefly. Slowly lower the dumbbell back down the pad under control to a stretched position, maintaining tension and avoiding a hard lockout. Repeat for the desired reps, then switch arms.

Tips on doing this exercise

Keep your upper arm glued to the pad—no shoulder movement.

Use a slow lowering phase (2–3 seconds) to load the biceps in the stretched position.

Stop just short of a hard elbow lockout at the bottom to protect the joint.

Squeeze at the top for 1 second without letting the shoulder roll forward.

Progress by adding reps first, then small weight increases while keeping strict form.

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Common Mistakes

Letting the upper arm lift off the pad or shoulder drift forward

Using momentum or bouncing out of the bottom

Locking out hard at the bottom and stressing the elbow

Curling the dumbbell too high and losing tension (or shifting into the shoulder)

Letting wrist bend back instead of staying neutral

Using too much weight and shortening range/control

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Recommended Ranges

Hypertrophy focus: 3–4 sets of 8–12 reps per arm

Accessory/pump: 2–4 sets of 12–15 reps per arm (lighter, strict)

Strength-endurance: 3–4 sets of 6–10 reps per arm (moderate, clean reps)
Rest 45–75 seconds between sets (or alternate arms with minimal rest).

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