The Single Arm Dumbbell Preacher Curl is an intermediate dumbbell preacher curl that primarily trains the biceps. It is useful for training the biceps with the upper arm supported to reduce body momentum.
Primary muscles
biceps
Secondary muscles
None
Equipment
dumbbell
Difficulty
intermediate
TARGET AREA
Muscles worked
Primary muscles
biceps
Secondary muscles
None
THE MOVEMENT
How to perform
Set the working upper arm firmly on the preacher pad and hold one dumbbell in a comfortable grip.
Keep the shoulder down and begin from a controlled elbow position.
Curl the dumbbell without lifting the upper arm from the pad.
Lower slowly, then repeat before switching sides.
IRONYOU / CORE
Core cues
Keep the torso or pelvis stable and match the range of motion between sides.
Lower under control and avoid relaxing completely at the bottom.
Use a load that lets you curl without lifting the shoulder off the pad.
STAY SHARP
Common mistakes
Rotating or shifting the torso/pelvis to make the working side easier.
Dropping quickly into the bottom position.
Using too much load and shortening the range.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: load for the working side. Public value: per logged side.
Single Arm Dumbbell Preacher Curl Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as per logged side.
Single Arm Dumbbell Preacher Curl estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
9.7 kg
12.9 kg
16 kg
22.6 kg
60 kg
10.6 kg
14 kg
17.5 kg
24.6 kg
70 kg
11.3 kg
14.9 kg
18.6 kg
26.2 kg
80 kg
11.8 kg
15.6 kg
19.5 kg
27.4 kg
90 kg
12.2 kg
16.2 kg
20.1 kg
28.4 kg
100 kg
12.5 kg
16.6 kg
20.7 kg
29.2 kg
110 kg
12.8 kg
17 kg
21.1 kg
29.8 kg
120 kg
13 kg
17.2 kg
21.4 kg
30.2 kg
Single Arm Dumbbell Preacher Curl Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as per logged side.
Single Arm Dumbbell Preacher Curl estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
4.6 kg
6.1 kg
7.5 kg
10.6 kg
50 kg
6 kg
7.9 kg
9.9 kg
14 kg
60 kg
6.8 kg
9 kg
11.3 kg
15.9 kg
70 kg
7.3 kg
9.7 kg
12 kg
17 kg
80 kg
7.6 kg
10 kg
12.5 kg
17.6 kg
90 kg
7.7 kg
10.3 kg
12.8 kg
18 kg
100 kg
7.8 kg
10.4 kg
12.9 kg
18.2 kg
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
KEEP EXPLORING
Variations
Related variations: Machine Preacher Curl, EZ Bar Preacher Curl, and Single Arm Machine Preacher Curl.
Use single-side work to match control between sides, or a bilateral version when you want both sides working together.
EARLY ACCESS
Track Single Arm Dumbbell Preacher Curl in IronYou.
Keep your last session, progress and next target with you when you train.