One Arm Dumbbell Preacher Curl

One Arm Dumbbell Preacher Curl is a resistance exercise - elbow flexion exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Biceps brachii, Brachialis
Secondary muscles: Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
Exercise type: Resistance exercise - elbow flexion

Exercise technique

Pad selection
Use a preacher pad or suitable incline support.
Upper arm
Place the back of your working upper arm against the pad.
Grip
Hold the dumbbell with an underhand grip.
Lower
Slowly extend your elbow and lower the dumbbell.
Lower limit
Stop without letting the load force your elbow backward.
Curl
Bend your elbow to bring the dumbbell toward your shoulder.
Squeeze
Pause briefly while maintaining upper-arm contact.

Key technique points

Do not press the point of your elbow into the edge of the pad.
Do not throw your shoulder forward to raise the dumbbell.
Do not bend your wrist sideways to lift your little finger.
Do not assist the weight with your free hand.
Keep a comfortably supinated grip.
Use a controlled return speed.

Common mistakes

Upper arm lifting

This loses preacher support.

Dropping into elbow lockout

This stops the load abruptly at the bottom.

Twisting by bending the wrist

This imitates supination by changing the hand angle.

Pulling with the shoulder

This increases upper-arm involvement in the curl.

Pad-edge contact

This concentrates support pressure on a small point.

Pushing with the other hand

This reduces the unilateral load.

Frequently asked questions