One Arm Dumbbell Preacher Curl

A beginner strength exercise for the biceps, done with a dumbbell.

One Arm Dumbbell Preacher Curl: finishing position

Main muscles: Biceps
Equipment: Dumbbell
Level: Beginner
Type: Isolation
Movement: Pull

How to do the One Arm Dumbbell Preacher Curl

Grab 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.
As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched.
As 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.
Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
Switch arms and repeat the movement.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the One Arm Dumbbell Preacher Curl

Questions

What muscles does the One Arm Dumbbell Preacher Curl work?

Mainly the biceps.

Is the One Arm Dumbbell Preacher Curl good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the One Arm Dumbbell Preacher Curl?

Good alternatives that train the biceps: Alternate Hammer Curl, Alternate Incline Dumbbell Curl, Concentration Curls or Cross Body Hammer Curl.

How many sets and reps of the One Arm Dumbbell Preacher Curl should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).