Single Arm Preacher Curl Guide: Form and Benefits
Master the single arm preacher curl with our expert guide. Learn correct form, avoid common mistakes, and maximize biceps isolation for better arm growth.
How to Perform
- Adjust the preacher bench height so your armpit rests comfortably against the top of the slanted pad.
- Sit or stand behind the bench and grasp a dumbbell with an underhand grip, extending your arm fully across the pad.
- Press your chest firmly against the bench and place your non-working hand on your hip or the bench handle for stability.
- Curl the dumbbell upward toward your shoulder by contracting the biceps, keeping the back of your arm in constant contact with the pad.
- Squeeze the muscle at the top of the movement for one second without letting the weight rest against your shoulder.
- Lower the dumbbell slowly and under control until your arm is fully extended and you feel a stretch in the biceps.
- Complete the desired number of repetitions before switching to the other arm.
Common Mistakes
- Lifting the elbow off the pad during the concentric phase
- Using momentum or rocking the torso to assist the lift
- Shortening the range of motion by not fully extending the arm
- Allowing the wrist to curl excessively toward the forearm
Muscles Worked
Primary movers
- Biceps
Stabilizers
- Brachialis
- Brachioradialis
- Forearms
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Biceps · Arms