Incline Bench Single Arm Dumbbell Preacher Curl
In SetGrip: Dumbbell Preacher Curl (Incline Bench, Single Arm)
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Unilateral (one arm at a time)
- Category
- Strength
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Draping one arm over the back of an incline bench turns any adjustable bench into a makeshift preacher station. The pad angle runs shallower than a true preacher bench, loading the biceps deeper into the stretch, and working a single dumbbell at a time lets you catch form drift the moment it starts.
How to do the Incline Bench Single Arm Dumbbell Preacher Curl
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing forward.
- Place your other hand on an incline bench for support.
- Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
- Pause for a moment at the top, then inhale and slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Incline Bench Single Arm Dumbbell Preacher Curl work?
The Incline Bench Single Arm Dumbbell Preacher Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Incline Bench Single Arm Dumbbell Preacher Curl good for beginners?
Yes. The Incline Bench Single Arm Dumbbell Preacher Curl is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Incline Bench Single Arm Dumbbell Preacher Curl?
If you cannot do the Incline Bench Single Arm Dumbbell Preacher Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Plate Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Incline Bench Single Arm Dumbbell Preacher Curl, a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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