Single-Arm Dumbbell Preacher Curl

How to perform the Single-Arm Dumbbell Preacher Curl

1. Set up at a preacher bench with a single dumbbell and lay one upper arm flat along the angled pad, armpit high on the edge.
2. Working one arm at a time exposes side-to-side strength differences that a two-arm bar can hide.
3. Let the dumbbell hang with a supinated grip and the elbow nearly straight against the pad at the bottom.
4. Curl the dumbbell up by flexing the elbow, keeping the back of the upper arm glued to the pad.
5. Supinate fully and squeeze at the top without letting the elbow lift off the pad.
6. Lower under control and avoid snapping the elbow into a hard lockout at the stretched bottom.

Suggested working range: 10–15 reps. Default progression: double progression.

Common mistakes

• •Snapping the elbow into a hard lockout at the stretched bottom, straining the tendon.
• •Lifting the back of the upper arm off the pad to recruit the shoulder.
• •Failing to supinate at the top so the biceps never fully shortens.
• •Dropping the dumbbell quickly instead of controlling the descent.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.