Single-Arm Preacher Curl
Muscles worked
Instructions
- 1Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
- 2As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched.
- 3As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
- 4Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
- 5Switch arms and repeat the movement.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Single-Arm Preacher Curl
The single-arm preacher curl is a unilateral variation that intensely isolates the biceps thanks to the upper arm resting on the angled preacher pad. Working one arm at a time, you lower the dumbbell to a full biceps stretch before curling it back up with a strong contraction, rotating the wrist slightly to maximize the squeeze at the top. Training one side at a time helps correct strength imbalances and lets you focus entirely on the muscle-mind connection, without the stronger arm compensating for the weaker one. It's a great finishing exercise for a well-defined biceps.
check_circleBenefits
- check_circleIntense isolation and maximal biceps stretch
- check_circleCorrects strength imbalances between the two arms
- check_circleBetter mind-muscle connection during the contraction
lightbulbExecution tips
- lightbulbKeep the upper arm firmly against the pad throughout
- lightbulbLower the dumbbell to a full, controlled stretch
- lightbulbRotate the wrist slightly at the top for maximum contraction
- lightbulbDon't straighten your torso to help lift the weight
warningCommon mistakes
- warningLetting the upper arm lift off the pad
- warningUsing too heavy a weight and cutting the range short
- warningSwinging the shoulder to cheat the rep
- warningLowering too fast without control
helpFrequently asked questions
Why train one arm at a time on this exercise?expand_more
It corrects strength differences and lets each biceps be fully isolated without compensation.
Should I use a dedicated preacher bench or an incline bench?expand_more
Both work — what matters is that the upper arm is well supported and stable.
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