{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Single-Arm Preacher Curl",
      "kind": "common"
    },
    {
      "text": "One-Arm Dumbbell Preacher Curl",
      "kind": "common"
    },
    {
      "text": "One-Arm Preacher Curl",
      "kind": "common"
    },
    {
      "text": "Dumbbell Single-Arm Preacher Curl",
      "kind": "common"
    },
    {
      "text": "Preacher Curl - Externally Rotated",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "biceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "brachialis",
        "role": "prime-mover"
      },
      {
        "muscle": "brachioradialis",
        "role": "synergist"
      },
      {
        "muscle": "forearm-flexors",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "elbow",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "wrist",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-elbow-flexion"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "unilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ],
      [
        "preacher-bench"
      ]
    ]
  },
  "external_ids": {
    "wger": "584,1658"
  },
  "id": "oec:single-arm-dumbbell-preacher-curl",
  "instructions": {
    "setup": [
      "Adjust the preacher bench seat height so your armpit rests comfortably near the top of the angled pad.",
      "Grasp a dumbbell with a supinated grip in one hand and sit down facing the pad.",
      "Position the back of your upper arm flush against the pad, with your elbow aligned near the bottom.",
      "Place your free hand on the top of the pad or bench frame for stability."
    ],
    "steps": [
      "Start with the working arm fully extended down the pad, maintaining slight tension to avoid hyperextending the elbow.",
      "Curl the dumbbell upward by flexing the elbow until your forearm is nearly perpendicular to the floor.",
      "Squeeze the biceps firmly at peak contraction for a brief pause.",
      "Lower the dumbbell under control along the pad until your arm reaches full extension."
    ],
    "breathing": "Exhale as you curl the dumbbell up, and inhale as you lower it back down.",
    "cues": [
      "Armpit snug against the pad",
      "Control the descent all the way down",
      "Do not lean back to heave the weight"
    ],
    "common_faults": [
      {
        "fault": "Lifting the elbow off the pad during the curl.",
        "correction": "Keep the upper arm firmly pinned to the angled pad throughout the entire repetition."
      },
      {
        "fault": "Hyperextending or bouncing out of the bottom position.",
        "correction": "Lower the weight with control and pause momentarily before reversing direction."
      },
      {
        "fault": "Shortening the range of motion by stopping well short of full extension.",
        "correction": "Lower the dumbbell until your arm is straight, maximizing stretch on the biceps."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid using excessively heavy weights that strain the distal biceps tendon at full elbow extension."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "per-side"
  },
  "name": "Single-Arm Dumbbell Preacher Curl",
  "previous_ids": [
    "oec:single-arm-preacher-curl",
    "oec:preacher-curl-externally-rotated"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Single-arm Preacher Curl",
        "url": "https://wger.de/en/exercise/584/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "tuckerm"
      },
      {
        "title": "wger: Preacher Curl - Externally Rotated",
        "url": "https://wger.de/en/exercise/1658/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Shiladree"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:dumbbell-preacher-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-preacher-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:ez-bar-preacher-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-concentration-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:machine-preacher-curl"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "supinated"
    },
    "position": "seated"
  },
  "status": "active",
  "summary": "An isolation exercise that uses a preacher bench and a dumbbell to strictly target the elbow flexors unilaterally."
}