FitCi
One Arm Dumbbell Preacher Curl is an isolation exercise for the biceps: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: forearms. Equipment: dumbbell. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Sit at a preacher bench and rest one upper arm fully on the pad
- Hold the dumbbell with your palm facing up
- Curl the dumbbell toward your shoulder
- Squeeze for one second at the top
- Lower under control to full extension; finish the reps, then switch arms
Coaching tip
With the pad locking your arm, cheating is impossible; close the strength gap between your arms here.
Caution
Skip this move or ask a professional first if you have pain or an injury in: elbow. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- Same muscle, different equipment: Barbell Biceps Curl, EZ-Bar Curl, Cable Biceps Curl
More biceps exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.