10 Best One Arm Dumbbell Preacher Curl Alternatives for Limited Equipment
What can you do instead of the One Arm Dumbbell Preacher Curl? Use standing one-arm dumbbell curls, concentration curls, single-arm cable curls, incline dumbbell curls, or hammer curls. Each keeps elbow stabilization and targets the biceps; for a concentration curl, brace your triceps on your inner thigh and supinate through the top of the rep.
Original Exercise: One Arm Dumbbell Preacher Curl
How to Perform One Arm Dumbbell Preacher Curl
- Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
- As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched.
- As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
- Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
- Switch arms and repeat the movement.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Isolation
Best One Arm Dumbbell Preacher Curl Alternatives
1. Dumbbell Concentration Curl
99.2% MatchHow to perform this exercise
- Sit on a bench with your legs spread apart and a dumbbell in one hand, resting your elbow on the inside of your thigh.
- Fully extend your arm and hold the dumbbell with an underhand grip.
- Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder while contracting your biceps.
- Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
2. Concentration Curls
99.2% MatchHow to perform this exercise
- Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
- Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
- While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
- Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
- Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.
3. Ez Bar Seated Close Grip Concentration Curl
98.7% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.
- Rest your elbow on the inside of your thigh, just above the knee.
- Curl the barbell up towards your shoulder while keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
4. Dumbbell One Arm Seated Bicep Curl On Exercise Ball
95.6% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand with your palm facing up and your arm fully extended.
- Keeping your upper arm stationary, curl the dumbbell towards your shoulder by contracting your biceps.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
5. Dumbbell One Arm Reverse Preacher Curl
95.4% MatchHow to perform this exercise
- Sit on a preacher bench with your chest against the pad and your arm extended over the edge of the bench, holding a dumbbell with an underhand grip.
- Lower the dumbbell slowly until your arm is fully extended.
- Curl the dumbbell back up towards your shoulder, keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
6. Dumbbell One Arm Seated Hammer Curl
95.2% MatchHow to perform this exercise
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a dumbbell in one hand with a neutral grip (palms facing each other).
- Rest your elbow on the inside of your thigh, just above the knee.
- Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
- Pause for a moment at the top, squeezing your biceps.
7. Dumbbell One Arm Concentration Curl (on Stability Ball)
95% MatchHow to perform this exercise
- Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Hold a dumbbell in one hand with your palm facing up and your arm extended down towards the floor.
- Rest your elbow on the inside of your thigh, just above the knee.
- Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder while contracting your biceps.
- Pause for a moment at the top of the movement, then inhale and slowly lower the dumbbell back down to the starting position.
8. Dumbbell One Arm Hammer Preacher Curl
94.7% MatchHow to perform this exercise
- Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad.
- Hold the dumbbell with a neutral grip (palms facing your body).
- Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the dumbbell back to the starting position.
9. Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised
94.4% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand with your palm facing up and your arm fully extended.
- Place your other hand on your hip for stability.
- Slowly curl the dumbbell towards your shoulder, keeping your upper arm stationary.
- Pause for a moment at the top of the movement, squeezing your bicep.
10. Dumbbell One Arm Zottman Preacher Curl
94.1% MatchHow to perform this exercise
- Sit on a preacher curl bench and hold a dumbbell in one hand with an underhand grip.
- Rest your upper arm on the preacher bench pad, allowing your arm to fully extend.
- Curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
- At the top of the curl, rotate your wrist so that your palm faces up.
- Slowly lower the dumbbell back down to the starting position, rotating your wrist back to the starting position.
Why You Might Need a One Arm Dumbbell Preacher Curl Alternative
You may need substitutes because of elbow pain, no preacher bench, equipment limits, or to break plateaus. The preacher position shortens the biceps’ moment arm and reduces shoulder contribution; some lifters feel joint compression at the bottom. Alternatives let you alter ROM, change elbow angle to shift activation between the short and long heads, or remove bench pressure for rehab. When swapping, keep the upper arm stationary and avoid shoulder swing to preserve isolation. Use slower eccentrics to control torque on the elbow and preserve muscle tension while you adapt.
How to Choose the Right Substitute
Choose a substitute based on available equipment, desired head emphasis, and tolerance for elbow strain. If you want long-head bias, use incline dumbbell curls with the arm behind the torso; keep the wrist supinated and allow a longer stretch. For strict isolation without a bench, do concentration curls and pin the elbow to the thigh to minimize shoulder involvement. If you need progressive loading and constant tension, pick a single-arm cable curl and maintain a vertical upper arm with a 2–3 second eccentric. Prioritize movement quality, pain-free range of motion, and the ability to increase load over time.
Frequently Asked Questions
What muscles does One Arm Dumbbell Preacher Curl work?
The exercise isolates the elbow flexors: primarily the biceps brachii (short and long heads) and the brachialis, with secondary brachioradialis involvement. The preacher setup reduces shoulder extension, so the biceps take more of the load—keep the elbow fixed to maximize elbow-flexor activation.
What is the best bodyweight alternative to One Arm Dumbbell Preacher Curl?
A supinated-grip inverted row (Australian pull-up) is the best bodyweight option for biceps focus—use an underhand grip and pull your chest to the bar. Tuck the elbows and pause at the top to emphasize biceps contraction and limit shoulder assistance.
Can I build muscle without doing One Arm Dumbbell Preacher Curl?
Yes. You can stimulate biceps growth with other curls and pulling movements that provide progressive overload and full ROM. Emphasize controlled eccentrics, proper supination, and gradual increases in load or reps to drive hypertrophy.
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