Single-Arm Preacher Curl

A single-arm bicep curl performed on a preacher bench, providing support and isolation for the biceps. The preacher position limits momentum and increases time under tension for each arm independently.

Instructions

1. Sit on a preacher curl bench with your chest against the pad and feet firmly on the floor.
2. Adjust the bench so the pad supports your upper arms from elbow to just above the wrist.
3. Hold a dumbbell in one hand with your arm extended over the preacher pad.
4. Your opposite arm can rest at your side or place your hand beneath the curling arm’s elbow for light support.
5. Curl the dumbbell upward in a controlled motion, bending only at the elbow.
6. Squeeze your biceps at the top of the movement, feeling the full contraction.
7. Lower the dumbbell back to the starting position with control, avoiding complete lockout at the bottom.
8. Complete all reps on one arm, then switch to the other side.

Tips

• Keep your upper arm stationary against the pad throughout the movement.
• Avoid swinging the weight; use strict form to maximize bicep activation.
• The preacher position naturally limits cheating, making it excellent for isolation.
• Control the eccentric (lowering) phase to increase time under tension.
• Start with a weight that allows 8-12 controlled repetitions per arm.
• Consider pausing briefly at the top of each rep for increased muscle engagement.