Biceps exercise
Single Arm Preacher Curl
One-arm preacher curl to correct differences between arms.
- Primary muscleBiceps
- EquipmentDumbbells and bench
- TypeIsolation
- LevelBeginner
- Biceps
- Dumbbells and bench
How to do the Single Arm Preacher Curl
4 steps, in the order you do them.
- Rest one arm on the pad of the preacher bench with the dumbbell in an underhand grip.
- Start with your arm almost extended.
- Bend your elbow to bring the dumbbell to your shoulder without lifting your arm off the pad.
- Lower slowly. Finish your reps and switch arms.
Muscles worked
Common Single Arm Preacher Curl mistakes
What goes wrong most often when you do the Single Arm Preacher Curl, and how to fix it.
Your wrist bends back at the bottom.
Keep your wrist straight and in line with your forearm, especially as you extend.
Your arm only half rests and your elbow hangs off the pad.
Rest your whole upper arm on the pad, with your elbow near the lower edge.
Your shoulder leans over the pad to lift the dumbbell.
Keep your shoulder stable and your chest behind the pad. Move only your forearm.
Alternatives to the Single Arm Preacher Curl
They work the biceps with other equipment, including options for training at home.
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More biceps exercises
Spider CurlBiceps · Dumbbells and bench
Single Arm Kettlebell Bicep CurlBiceps · Kettlebell
TRX Bicep CurlBiceps · Bodyweight and other
Single Arm Cable Bicep CurlBiceps · Cable machine
Frequently asked questions
What muscles does the Single Arm Preacher Curl work?
The Single Arm Preacher Curl works mainly the biceps.