One Arm Preacher Curl

Exercise Summary
Primary Muscle(s) Biceps
Secondary Muscle(s) Forearms
Equipment Dumbbell
Emphasis Isolation
Type Pull

One Arm Preacher Curl Instructions

  • Grab a DB and get into a starting position with the upper arms and chest situated against the padding.
  • To start, the DB is roughly shoulder height.
  • Lower the weight slowly until your arm is fully extended but there is still a slight bend in the elbow. Feel your biceps elongating and controlling the motion.
  • For this movement especially, the eccentric portion is just as important as the concentric.
  • Curl the bar to the starting position using your bicep and no added momentum.


  • The purpose of the preacher curl is to isolate the bicep, negating momentum or other musculature.
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