One-arm dumbbell preacher curl: How to Do It, Muscles Worked

Step by step

Rest your upper arm on the pad.
Curl the dumbbell up toward your shoulder.
Squeeze, then lower slowly until your arm is straight.

What you should feel

A deep stretch and squeeze in one biceps; your elbow and shoulder should not hurt.

Common mistake

Dropping fast at the bottom; lower slowly and stay in control.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Count the reps for each side.

Works

Biceps

Helps

Forearms

Equipment

Dumbbells

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Barbell curlBiceps

EZ-bar curlBiceps

Preacher curlBiceps

Machine biceps curlBiceps

Machine preacher curlBiceps

Standing cable curlBiceps

Questions

What muscles does the one-arm dumbbell preacher curl work?

One-arm dumbbell preacher curl mainly works your biceps. It also helps your forearms.

Can I do the one-arm dumbbell preacher curl at home?

Yes, if you have this at home: dumbbells.

How many sets and reps of the one-arm dumbbell preacher curl?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps. Count the reps for each side.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your biceps

One-arm dumbbell preacher curl