Home Exercises Single Arm Preacher Curls

Single Arm Preacher Curls

Exercise Tips

  • Simply rest your other arm on the pad- do not use it for an advantage

Single Arm Preacher Curls

This exercise targets your biceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week


Preacher Bench, Dumbbells

Cardiovascular Benefit


Muscle Group: Biceps

Equipment: Preacher Bench, Dumbbells

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Dumbbell Biceps

Starting Position: Position yourself behind the preacher bench, one arm extended and resting over the pad. Hold a dumbbell in that hand, palm facing the ceiling. Place your other forearm on the top of the pad for support.

  1. 1 Exhaling, slowly curl your hand up towards your shoulder, keeping your upper arm flat against the pad.
  2. 2 Hold for a one count, then inhale and slowly lower your arm back down to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set, then switch arms and repeat motions.