One-Arm Preacher Curl

The one-arm preacher curl increases strength throughout the entire bicep, targeting each individual side at a time.


  1. 62_A
    Grab a dumbbell in one hand and sit on the preacher bench. Place the back of the arm with the dumbbell against the pad, with your arm fully extended and your palm facing up.
  2. One-Arm Preacher Curl
    Flex your bicep to raise the dumbbell to your shoulder. Do not allow the back of your arm to come off the pad. Pause, then slowly lower the dumbbell to the start position

Trainer’s Tips

  • Keep your elbows still and in line with your body.