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Biceps

Single Arm Preacher Curl

The Single Arm Preacher Curl is a strength exercise with dumbbells for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 37%, biceps (long head) 24% and brachialis 22%.

Also known as: single arm dumbbell preacher curl

Level: BeginnerEquipment: DumbbellSingle-joint (isolation)Unilateral: one arm or leg at a time
Single Arm Preacher Curl demonstration

How to do it

  1. Set the preacher bench seat so the armpit rests at the top of the pad.
  2. Hold a dumbbell with the palm up and lay the back of the upper arm on the pad.
  3. Start with the elbow almost straight and the free hand on the pad.
  4. Curl the dumbbell up until the forearm is just short of vertical.
  5. Lower slowly to the start, then switch arms after the set.

Tips

  • Use the steepest side of the pad for more tension at the bottom.
  • Keep the wrist in line with the forearm the whole rep.

Common mistakes

  • Rolling the shoulder forward to lift the dumbbell.
  • Curling past vertical so the biceps rest at the top.

Muscles worked by the Single Arm Preacher Curl

  • Biceps (short head) Primary37%
  • Biceps (long head) Primary24%
  • Brachialis Secondary22%
  • Brachioradialis Minor6%
  • Forearm flexors Minor6%
  • Front delts Stabilizer3%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

With the arm in front of the body the short head is favoured and the swing is gone. One arm at a time. Braced on a preacher pad. Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Single Arm Preacher Curl alternatives

Same equipment

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Single Arm Preacher Curl work?

Mainly the biceps (short head) and biceps (long head). The brachialis assist.

Is the Single Arm Preacher Curl good for beginners?

Yes. The Single Arm Preacher Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Single Arm Preacher Curl?

For example the Cable Preacher Curl, EZ Bar Preacher Curl and EZ Bar Spider Curl. They train mostly the same muscles, some with different equipment.

How do you make the Single Arm Preacher Curl harder?

Add weight or reps, or move on to the EZ Bar Spider Curl and Prone Incline Curl.

Sources

  • Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

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