Single-Arm Dumbbell Preacher Curl on an Incline Bench Backrest
A standing one-arm curl with the working upper arm braced over an incline-bench backrest, isolating the biceps.
How to do it
- Set an adjustable bench to a steep incline and stand behind the high end of the pad.
- Drape the working upper arm over the top edge so the triceps rest flat on the backrest.
- Hold a dumbbell with a supinated grip and let the arm hang long along the pad.
- Brace the free hand on the bench and keep the wrist straight.
- Curl the dumbbell by bending only at the elbow, stopping before the forearm goes vertical.
- Lower under control until the arm is nearly straight, then switch arms.
Key technique cue
Keep the elbow on the support and don't rest the dumbbell on it at the bottom.
Common mistakes
- ✕ Letting the elbow lift off the pad, which brings the shoulder into the curl.
- ✕ Curling until the forearm is vertical, which dumps tension at the top.
- ✕ Resting the dumbbell on the pad at the bottom instead of keeping a loaded stretch.
- ✕ Swinging the torso to start the rep.
Benefits
- ✓ The pad removes torso swing so the biceps take the load from a stretched position.
- ✓ One arm at a time exposes left-to-right arm differences.
- ✓ Works with a regular incline bench when a preacher station is not available.
Progression: from easier to harder
-
Step 1 -
Step 2 You are here - Single-Arm Dumbbell Preacher Curl on an Incline Bench Backrest
- Dumbbell Preacher Curl
- EZ Bar Preacher Curl
- Spider Curl
About the exercise
This preacher curl uses an adjustable bench instead of a dedicated preacher station. You stand behind the high end of a steep incline, drape the working upper arm over the top of the backrest, and curl a supinated dumbbell by bending only at the elbow. The pad locks the shoulder so the biceps have to lift from a lengthened position at the bottom, and the free hand can rest on the pad for balance. Stopping short of a vertical forearm keeps tension on the muscle instead of stacking the joints. It is a home-gym preacher curl: one dumbbell and a regular incline bench.
Updated
Similar exercises
A week of training and meals built for you
Workoutify plans workouts around your days, time and equipment — and a menu for your goal and macros.