IsolationDumbbell
Single Arm Dumbbell Preacher Curl
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps per arm (60–75% 1RM, RPE 6–8)
Strength
Max Power
3–4 sets × 8–10 reps per arm (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps per arm (50–70% 1RM, RPE 6–7)
📋How to Perform
- Sit at a preacher bench and rest one arm over the pad
- Hold a dumbbell with an underhand grip
- Position your armpit at the top edge of the pad
- Start with arm fully extended
- Curl the dumbbell up toward your shoulder
- Keep your upper arm pressed against the pad throughout
- Squeeze your bicep hard at the top for 1 second
- Slowly lower back to fully extended position
💡Coaching Cues
- ✓
Upper arm stays on pad
- ✓
Full extension at bottom
- ✓
Curl to full contraction
- ✓
Squeeze bicep at top
- ✓
Control descent
- ✓
No lifting off pad
⚠️Common Mistakes
- ✗
Lifting upper arm off pad
- ✗
Not achieving full extension
