Exercise guide
One Arm Dumbbell Preacher Curl
The One Arm Dumbbell Preacher Curl supports one upper arm on a preacher or incline pad while the biceps bends the elbow. The unilateral setup makes it easy to focus on one side at a time.
Training context
Before Adding One-Arm Preacher Curls
Position the pad beneath the upper arm without placing the elbow directly on a hard edge. The shoulder should remain settled rather than rolling forward as the dumbbell lowers.
Turning the little finger upward may increase supination, but the wrist should not be forced into an uncomfortable angle. Use the hand position that keeps the forearm controlled.
Technique overview
Keep the upper arm supported throughout
Set the upper arm firmly on the pad and begin with the dumbbell near shoulder height. Lower until the elbow reaches a comfortable extension, then curl without lifting the arm from the support. Pause briefly and repeat before switching sides.
Treat this as an overview and use a range, pace, and setup you can control.