One Arm Dumbbell Preacher Curl
Focuses on driving through the pinky side of the hand to engage the short head.
- Level
- Beginner
- Equipment
- Dumbbell, Preacher Bench
- Movement
- Biceps curl · Seated
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Adjust the seat so your armpit sits snugly over the top of the pad.
- Sit at the preacher bench and rest your upper arm firmly against the angled pad.
- Grasp a dumbbell with a supinated grip and extend your arm fully without locking the elbow.
- Curl the weight upward until the dumbbell reaches shoulder level and the bicep contracts fully.
- Pause briefly at the top of the movement to maximize muscle tension.
- Lower the dumbbell slowly back to the starting position with control.
- Complete all repetitions on one side before switching to the other arm.
Common mistakes
- Lifting the elbow off the pad to generate momentum.
- Swinging the torso or using the hips to pull the weight up.
- Dropping the weight too quickly during the eccentric phase.
- Hyperextending the elbow joint at the bottom of the movement.
Safety
Avoid fully locking out the elbow under heavy load to prevent joint strain.
Tips
- Keep your shoulder down and back to prevent it from rolling forward during the lift.
- Focus on driving through the pinky side of your hand to engage the short head.
- Maintain constant contact between your tricep and the pad throughout the entire set.
Details
- Base movement
- Biceps curl
- Arms
- One
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Seated
- Body support
- Upper arms on a pad (preacher)
