One Arm Dumbbell Preacher Curl

Muscles worked by the One Arm Dumbbell Preacher Curl

Primary

BicepsBiceps Brachii

Secondary

BrachialisBrachioradialis

Also called: bicep, biceps brachii, biceps muscle, guns.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the One Arm Dumbbell Preacher Curl

1. Sit at a preacher bench and rest the back of one upper arm flat on the pad.
2. Hold a dumbbell in that hand with the palm facing up and the arm almost fully extended.
3. Curl the dumbbell toward the shoulder without lifting the elbow off the pad.
4. Squeeze the biceps at the top of the movement.
5. Lower the dumbbell slowly until the arm is almost straight.
6. Complete the repetitions, then switch arms.

Form tips

• Stop just short of lockout at the bottom to keep tension on the biceps and spare the elbow.
• Keep the shoulder relaxed and the chest against the pad.
• Lower the weight more slowly than you lift it.

At a glance

One Arm Dumbbell Preacher Curl in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Standing Leg Curl
• Barbell Curl
• Barbell Preacher Curl
• Cable Curl
• Cable Hammer Curl
• Cheat Curl
• Close-Grip EZ-Bar Curl
• Concentration Curl

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "one-arm-dumbbell-preacher-curl",
  "name_en": "One Arm Dumbbell Preacher Curl",
  "name_de": "Einarmiger Kurzhantel-Preacher-Curl",
  "name_es": "Curl Predicador con Mancuerna a Un Brazo",
  "description_en": "A unilateral biceps curl performed seated at a preacher bench with the upper arm supported on the pad. Training one arm at a time keeps the elbow fixed and isolates the biceps.",
  "description_de": "Ein einseitiger Bizepscurl im Sitzen am Preacher-Pult, bei dem der Oberarm auf dem Polster aufliegt. Das Training eines Arms nach dem anderen hält den Ellbogen fixiert und isoliert den Bizeps.",
  "description_es": "Un curl de bíceps unilateral hecho sentado en un banco predicador con la parte superior del brazo apoyada en el pad. Entrenar un brazo cada vez mantiene el codo fijo y aísla el bíceps.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "intermediate",
  "equipment": "dumbbell",
  "body_part": "upper_arms",
  "primary_muscles": [
    "biceps_brachii"
  ],
  "secondary_muscles": [
    "brachialis",
    "brachioradialis"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "arm_day",
    "knee_safe",
    "shoulder_safe",
    "no_axial_load",
    "lower_back_safe",
    "requires_bench"
  ],
  "variation_group": "bicep-curl",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Sit at a preacher bench and rest the back of one upper arm flat on the pad.",
    "Hold a dumbbell in that hand with the palm facing up and the arm almost fully extended.",
    "Curl the dumbbell toward the shoulder without lifting the elbow off the pad.",
    "Squeeze the biceps at the top of the movement.",
    "Lower the dumbbell slowly until the arm is almost straight.",
    "Complete the repetitions, then switch arms."
  ],
  "instructions_de": [
    "Setz dich an ein Preacher-Pult und leg die Rückseite eines Oberarms flach auf das Polster.",
    "Halte in dieser Hand eine Kurzhantel, die Handfläche nach oben und der Arm fast vollständig gestreckt.",
    "Curl die Kurzhantel Richtung Schulter, ohne den Ellbogen vom Polster zu heben.",
    "Spann den Bizeps am oberen Punkt der Bewegung an.",
    "Senke die Kurzhantel langsam, bis der Arm fast gerade ist.",
    "Führe alle Wiederholungen aus und wechsle dann den Arm."
  ],
  "instructions_es": [
    "Siéntate en un banco predicador y apoya la parte posterior de un brazo, a lo largo, sobre el pad.",
    "Sujeta una mancuerna con esa mano con la palma hacia arriba y el brazo casi totalmente extendido.",
    "Sube la mancuerna hacia el hombro sin despegar el codo del pad.",
    "Aprieta el bíceps en la parte alta del movimiento.",
    "Baja la mancuerna despacio hasta que el brazo quede casi recto.",
    "Completa las repeticiones y luego cambia de brazo."
  ],
  "tips_en": [
    "Stop just short of lockout at the bottom to keep tension on the biceps and spare the elbow.",
    "Keep the shoulder relaxed and the chest against the pad.",
    "Lower the weight more slowly than you lift it."
  ],
  "tips_de": [
    "Hör unten kurz vor der vollständigen Streckung auf, um die Spannung im Bizeps zu halten und den Ellbogen zu schonen.",
    "Halte die Schulter entspannt und die Brust am Polster.",
    "Senke das Gewicht langsamer ab, als du es hebst."
  ],
  "tips_es": [
    "Detente justo antes de bloquear el codo abajo para mantener la tensión en el bíceps y cuidar el codo.",
    "Mantén el hombro relajado y el pecho pegado al pad.",
    "Baja el peso más despacio de lo que lo subes."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/one-arm-dumbbell-preacher-curl-start.webp",
      "peak": "images/flat/one-arm-dumbbell-preacher-curl-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "one-arm-dumbbell-preacher-curl");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.