10 Best One Arm Dumbbell Preacher Curl Alternatives for Limited Equipment

The One Arm Dumbbell Preacher Curl is done seated with dumbbells. Ranked closest by our scoring: Concentration Curls, the Dumbbell Concentration Curl and the EZ Bar Seated Close Grip Concentration Curl. Six harder versions, among them the Zottman Preacher Curl and the Dumbbell One Arm Seated Bicep Curl On Exercise Ball, are listed below as progressions rather than swaps.

One Arm Dumbbell Preacher Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the One Arm Dumbbell Preacher Curl

The steps for the One Arm Dumbbell Preacher Curl itself, so you can judge how close each substitute below really is.

Biceps · Dumbbell · Beginner · Isolation

  1. 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.
  2. As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched.
  3. 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.
  4. Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
  5. Switch arms and repeat the movement.

The 10 Best One Arm Dumbbell Preacher Curl Alternatives

10 substitutes, ranked by how closely each one matches the One Arm Dumbbell Preacher Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Concentration Curls

    1. Concentration Curls

    99% match

    Biceps · Beginner · Isolation

    It uses the same equipment and still works the biceps.

    • Dumbbell
    How to perform it
    1. 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.
    2. 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.
    3. 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.
    4. Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
    5. Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the One Arm Dumbbell Preacher Curl
    • Primary muscle: biceps, the same as the One Arm Dumbbell Preacher Curl
    • Equipment: free weights, the same as the One Arm Dumbbell Preacher Curl
    • Body position: seated, the same as the One Arm Dumbbell Preacher Curl
  3. EZ Bar Seated Close Grip Concentration CurlPlay demonstration

    3. EZ Bar Seated Close Grip Concentration Curl

    99% match

    Biceps · Intermediate · Isolation

    A good swap when you have an EZ bar to work with, and it still works the biceps.

    • Ez-barbell
    How to perform it
    1. Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.
    2. Rest your elbow on the inside of your thigh, just above the knee.
    3. Curl the barbell up towards your shoulder while keeping your upper arm stationary.
    4. Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the One Arm Dumbbell Preacher Curl
    • Primary muscle: biceps, the same as the One Arm Dumbbell Preacher Curl
    • Equipment: free weights, the same as the One Arm Dumbbell Preacher Curl
    • Body position: seated, the same as the One Arm Dumbbell Preacher Curl
  4. Zottman Preacher Curl

    Progression

    4. Zottman Preacher Curl

    98% match

    Biceps · Intermediate · Isolation

    Pick this when you want a harder version that still works the biceps.

    • Dumbbell
    How to perform it
    1. Grab a dumbbell in each hand and place your upper arms on top of the preacher bench or the incline bench. The dumbbells should be held at shoulder height and the elbows should be flexed. Hold the dumbbells with the palms of your hands facing down. This will be your starting position.
    2. As you breathe in, slowly lower the dumbbells keeping the palms down until your upper arm is extended and your biceps are fully stretched.
    3. Now rotate your wrists once you are at the bottom of the movement so that the palms of the hands are facing up.
    4. As you exhale, use your biceps to curl the weights up until they are fully contracted and the dumbbells are at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
    5. Squeeze the biceps hard for a second at the contracted position and rotate your wrists so that the palms are facing down again.
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the One Arm Dumbbell Preacher Curl
    • Primary muscle: biceps, the same as the One Arm Dumbbell Preacher Curl
    • Equipment: free weights, the same as the One Arm Dumbbell Preacher Curl
    • Body position: seated, the same as the One Arm Dumbbell Preacher Curl
  7. Dumbbell One Arm Seated Hammer CurlPlay demonstration

    7. Dumbbell One Arm Seated Hammer Curl

    95% match

    Biceps · Beginner · Isolation

    The same equipment, taken with a neutral grip.

    • Dumbbell
    How to perform it
    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold a dumbbell in one hand with a neutral grip (palms facing each other).
    3. Rest your elbow on the inside of your thigh, just above the knee.
    4. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
    5. Pause for a moment at the top, squeezing your biceps.
    6. Inhale and slowly lower the dumbbell back to the starting position.
    7. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the One Arm Dumbbell Preacher Curl
    • Primary muscle: biceps, the same as the One Arm Dumbbell Preacher Curl
    • Equipment: free weights, the same as the One Arm Dumbbell Preacher Curl
    • Body position: seated, the same as the One Arm Dumbbell Preacher Curl

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.

One Arm Dumbbell Preacher Curl FAQ

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.

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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