One Arm Dumbbell Preacher Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
Starting position
End position
How to Do One Arm Dumbbell Preacher Curl
- Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
- As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched.
- As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
- Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
- Switch arms and repeat the movement.
Muscles Worked
Alternatives to One Arm Dumbbell Preacher Curl
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Cable Preacher Curl
A beginner isolation strength exercise that works the biceps, using a cable machine.
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2
Preacher Curl
A beginner isolation strength exercise that works the biceps, using a barbell.
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3
Alternate Incline Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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4
Dumbbell Alternate Bicep Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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5
Incline Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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6
Lying Supine Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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7
Preacher Hammer Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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8
Seated Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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9
Seated Dumbbell Inner Biceps Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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10
Standing One-Arm Dumbbell Curl Over Incline Bench
A beginner isolation strength exercise that works the biceps, using dumbbells.
Frequently Asked Questions
What muscles do one arm dumbbell preacher curl work?
One Arm Dumbbell Preacher Curl primarily works the biceps.
What equipment do I need for one arm dumbbell preacher curl?
One Arm Dumbbell Preacher Curl uses dumbbells.
One Arm Dumbbell Preacher Curl: is it suitable for beginners?
Yes. One Arm Dumbbell Preacher Curl is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of one arm dumbbell preacher curl?
Cable Preacher Curl, Preacher Curl, Alternate Incline Dumbbell Curl train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my one arm dumbbell preacher curl reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; one arm dumbbell preacher curl can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your One Arm Dumbbell Preacher Curl with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.