One Arm Dumbbell Preacher Curl

Biceps

One Arm Dumbbell Preacher Curl

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePull

A single-arm curl on a preacher bench that supports your arm and isolates the biceps.

Strength

Primary musclesBiceps

Energy burned

≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.8 kcal/min

Estimate range 12–20 kcal (±25 %)

Muscle mass worked3 %

Effort during a set4.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Sit at a preacher bench with your armpit snug against the top of the pad.
2Hold a dumbbell with an underhand grip and rest your upper arm on the pad.
3Start with your arm almost straight.

How to perform

1Curl the dumbbell toward your shoulder by bending your elbow.
2Squeeze your biceps at the top.
3Lower the dumbbell slowly back down.
4Complete your reps, then switch arms.