The single-arm dumbbell preacher curls is an exercise that is focused on strengthening the biceps and especially the biceps’ peak. A majority of people go with a light approach to this move and perform the exercise for medium to heavy reps in the course of an upper-body or arms-focused exercise.

The single-arm dumbbell preacher curl is a fantastic exercise for strengthening the strength of your biceps because it allows you to train each arm separately. This is why the exercise can help you achieve an improved mind-muscle connection since you’ll only have to focus on one bicep at one time.

In addition, the single-arm preacher curl is a great exercise for shaping proportional arms. By training each bicep individually it is less likely that you will build imbalances in your muscles.

Instructions for Single-arm Dumbbell Preacher Curl

  1. Pick up a dumbbell with the right arm, and then place the arm that is on the top of the bench or the inclined bench. The dumbbell must be held at shoulder height. This is your starting point.
  2. While breathing in and out, gradually reduce the weight until your upper arm is fully extended and your biceps are fully stretched.
  3. When you exhale, utilize your biceps muscles to pull the weight upwards until your biceps are completely contracted, and your dumbbell sits at shoulder height. Also, for a full contraction, you should bring that small finger to the higher point of your thumb.
  4. Press the biceps with your hands for a second while in the contracted position. Repeat for the number of repetitions.
  5. Change arms, and then repeat the move.

Other Information

  • Regular arm curls will certainly increase in dimensions and are definitely more practical than DB preacher curls since they don’t require access to the preacher’s curl bench. But, one-arm dumbbell preacher curls have distinct advantages that conventional bicep curls don’t.
  • Develops the peak of the bicep.
  • A preacher bench is a strict form, which makes the biceps work more
  • When you work on only one hand at a time, the other side won’t be able to offset the other

Alternates for Single-arm Dumbbell Preacher Curl

single-arm dumbbell preacher curl
Nathan Sports


I like to explore things and while doing so I also love to write about a few of them. Currently I am in process of learning how to write proper articles.