Single Dumbbell Preacher Curl
Unilateral version allows each arm to train independently for balanced development
ArmsBeginnerStrengthCurl
At a glance
| Muscles worked | Primary: Biceps. Secondary: Brachialis |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Curl |
| Sets & reps | 3 sets × 12 reps |
| Estimated calories burned | ~60 kcal |
How to do it
- Sit with your arms on a preacher curl device, grab a single dumbbell and lower the weight all the way down and bring it all the way up with both hands
Equipment
- preacher curl optional
Coaching tips
Benefits
Unilateral version allows each arm to train independently for balanced development
Common mistakes
Twisting upper body to compensate; losing pad contact
Make it harder
Add pause at peak; increase dumbbell weight
Make it easier
Reduce weight; use barbell preacher
Breathing
Exhale on contraction, inhale on release
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore arms exercises
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Beginner · 3 sets × 10-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.