10 Best One Arm Dumbbell Preacher Curl Alternatives for Limited Equipment

Ranked 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. Open "How to perform this exercise" on a card for 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.

1. Best match

   

   1. Concentration Curls

   99% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   It uses the same equipment and still works the biceps.

   How to perform this exercise

   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
2. Play demonstration

   2. Dumbbell Concentration Curl

   99% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your legs spread apart and a dumbbell in one hand, resting your elbow on the inside of your thigh.
   2. Fully extend your arm and hold the dumbbell with an underhand grip.
   3. Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder while contracting your biceps.
   4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze 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
3. Play demonstration

   3. EZ Bar Seated Close Grip Concentration Curl

   99% match

   • Biceps
   • Ez-barbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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. 

   Progression

   4. Zottman Preacher Curl

   98% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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
5. Play demonstration

   Progression

   5. Dumbbell One Arm Seated Bicep Curl On Exercise Ball

   96% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on an exercise ball with your feet flat on the ground and your back straight.
   2. Hold a dumbbell in one hand with your palm facing up and your arm fully extended.
   3. Keeping your upper arm stationary, curl the dumbbell towards your shoulder by contracting your biceps.
   4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
   5. 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
   • Balance: harder to stay steady on than the One Arm Dumbbell Preacher Curl
6. Play demonstration

   Progression

   6. Dumbbell One Arm Reverse Preacher Curl

   95% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. 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.
   2. Lower the dumbbell slowly until your arm is fully extended.
   3. Curl the dumbbell back up towards your shoulder, keeping your upper arm stationary.
   4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back down to the starting position.
   5. 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
7. Play demonstration

   7. Dumbbell One Arm Seated Hammer Curl

   95% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   The same equipment, taken with a neutral grip.

   How to perform this exercise

   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
8. Play demonstration

   Progression

   8. Dumbbell One Arm Concentration Curl (On Stability Ball)

   95% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. Hold a dumbbell in one hand with your palm facing up and your arm extended down towards the floor.
   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 while contracting your biceps.
   5. Pause for a moment at the top of the movement, then inhale and slowly lower the dumbbell back down to the starting position.
   6. Repeat for the desired number of repetitions, then switch arms and repeat.

   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
   • Balance: harder to stay steady on than the One Arm Dumbbell Preacher Curl
9. Play demonstration

   Progression

   9. Dumbbell One Arm Hammer Preacher Curl

   95% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a preacher bench with a dumbbell in one hand and your upper arm resting on the pad.
   2. Hold the dumbbell with a neutral grip (palms facing your body).
   3. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
   4. Pause for a moment at the top, squeezing your biceps.
   5. Inhale and slowly lower the dumbbell back to the starting position.
   6. 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
10. Play demonstration

    Progression

    10. Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised

    94% match

    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Sit on an exercise ball with your feet flat on the ground and your back straight.
    2. Hold a dumbbell in one hand with your palm facing up and your arm fully extended.
    3. Place your other hand on your hip for stability.
    4. Slowly curl the dumbbell towards your shoulder, keeping your upper arm stationary.
    5. Pause for a moment at the top of the movement, squeezing your bicep.
    6. Slowly lower the dumbbell back to the starting position.
    7. Repeat for the desired number of repetitions.
    8. Switch arms and repeat the exercise.

    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
    • Balance: harder to stay steady on than the One Arm Dumbbell Preacher Curl