Exercise library · Arms
Dumbbell Preacher Curl.
One-arm curl on the preacher pad that isolates the biceps and fixes strength differences between arms.
Also known as: DB Preacher Curl, Single-Arm Preacher Curl, One Arm Preacher Curl
BeginnerDumbbells
The numbers
Sets
3–4
Reps
10–15
Rest
60–90 s
The play-by-play
How to do it.
- Step 01
Sit at the preacher bench with the back of one upper arm on the pad
- Step 02
Hold a dumbbell with an underhand grip, arm almost straight
- Step 03
Curl the dumbbell up while keeping the arm on the pad
- Step 04
Squeeze at the top without lifting the elbow
- Step 05
Lower slowly to near full extension, then switch arms
What separates good from great
Pro cues.
Do not let the shoulder roll forward
Stop just short of locking the elbow at the bottom
Log the weight used for one arm
Common questions
Questions, answered.
- What is the Dumbbell Preacher Curl?
- One-arm curl on the preacher pad that isolates the biceps and fixes strength differences between arms.
- What muscles does the Dumbbell Preacher Curl work?
- The Dumbbell Preacher Curl primarily works your biceps. It also recruits your forearms as secondary movers.
- What equipment do I need for the Dumbbell Preacher Curl?
- You need dumbbells to perform the Dumbbell Preacher Curl.
- How many sets and reps should I do for the Dumbbell Preacher Curl?
- A typical prescription for the Dumbbell Preacher Curl is 3–4 sets of 10–15 reps. Rest about 60–90 seconds between sets.
- Is the Dumbbell Preacher Curl good for beginners?
- Yes. The Dumbbell Preacher Curl is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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