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 arm 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 and forearms elongating and controlling the motion.
  • For this movement especially, the eccentric portion is just as important as the concentric.
    • Don't drop the DB from the top position.
  • Curl the DB to the starting position using your bicep and forearm with no added momentum.


  • The purpose of the preacher curl is to isolate the bicep, negating momentum or other musculature.
  • The muscle used first will be used the most. Momentum will negate the movement.
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