One-Arm Dumbbell Preacher Curl: Exercise Overview
The one-arm dumbbell preacher curl is an effective isolation exercise designed to target the biceps brachii, with secondary engagement of the brachialis and forearms. By isolating one arm at a time on a preacher bench, this movement minimizes momentum and promotes balanced bicep development, making it ideal for correcting strength imbalances and enhancing arm aesthetics.
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This exercise is a staple for arm-focused workouts, upper-body sessions, or full-body routines, offering a controlled environment to maximize bicep contraction. It’s suitable for lifters of all levels aiming to sculpt defined arms and improve unilateral strength (Schoenfeld, 2010).
How to Perform the One-Arm Dumbbell Preacher Curl
- Adjust the preacher bench seat so your upper arms rest comfortably flat on the padding when seated.
- Sit on the bench, grasp a dumbbell with your left hand using a supinated grip (palm facing up), and rest the back of your left upper arm fully on the pad, arm extended—this is your starting position.
- Place your right forearm on the pad for additional support and stability.
- Slowly curl the dumbbell upward toward your shoulder, focusing on contracting the bicep at the top of the movement.
- Pause briefly at the top, squeezing the bicep, then lower the dumbbell back to the starting position with control, fully extending your arm.
- Repeat for the desired number of repetitions, then switch to the right arm.
Tips for Optimal Performance
- Start with the Weaker Arm: Begin with your weaker arm (often the left) to ensure balanced effort and development across both biceps (Schoenfeld, 2016).
- Control the Movement: Perform the curl and descent slowly to maximize time under tension and enhance bicep activation, avoiding momentum (McGill, 2010).
- Isolate the Forearm: Keep your upper arm fixed on the pad and move only your forearm to target the biceps effectively, minimizing shoulder or body movement.
- Maintain Proper Posture: Sit upright with your core engaged to support a stable torso and prevent compensatory movements (Wirth et al., 2016).
- Breathe Properly: Exhale as you curl the dumbbell upward and inhale as you lower it to support core stability and muscle oxygenation.
- Choose Appropriate Weight: Select a dumbbell that allows controlled form for your target rep range (e.g., 8–12 reps per arm for hypertrophy) to avoid swinging or jerking.
