Single-Arm Dumbbell Preacher Curl

oec:single-arm-dumbbell-preacher-curl

An isolation exercise that uses a preacher bench and a dumbbell to strictly target the elbow flexors unilaterally.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Single-Arm Preacher Curl, One-Arm Dumbbell Preacher Curl, One-Arm Preacher Curl, Dumbbell Single-Arm Preacher Curl, Preacher Curl - Externally Rotated

How to do it

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.

Movement

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

Lifting the elbow off the pad during the curl.: Keep the upper arm firmly pinned to the angled pad throughout the entire repetition.
Hyperextending or bouncing out of the bottom position.: Lower the weight with control and pause momentarily before reversing direction.
Shortening the range of motion by stopping well short of full extension.: Lower the dumbbell until your arm is straight, maximizing stretch on the biceps.

Safety

Avoid using excessively heavy weights that strain the distal biceps tendon at full elbow extension.

Muscles

Biceps brachii prime mover
Brachialis prime mover
Brachioradialis synergist
Wrist and finger flexors stabilizer

Joints

Elbow: Flexion, Extension
Wrist: Isometric stabilization

Details

Movement: Elbow flexion isolation
Modality: Hypertrophy, Strength
Mechanics: isolation
Force: pull
Laterality: unilateral
Kinetic chain: open
Level: beginner
Equipment: Dumbbell; Preacher bench
Record: Repetitions and Load
Load: external, total

variation of Dumbbell Preacher Curl
substitute for Dumbbell Preacher Curl
substitute for EZ-Bar Preacher Curl
substitute for Dumbbell Concentration Curl
substitute for Machine Preacher Curl

Sources

wger: Single-arm Preacher Curl, by tuckerm (CC-BY-SA-3.0)
wger: Preacher Curl - Externally Rotated, by Shiladree (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

single-arm-dumbbell-preacher-curl.json