Dumbbell Preacher Curl
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The Dumbbell Preacher Curl is a strength exercise performed on a preacher bench, where you curl dumbbells upward with your upper arms supported to isolate the biceps and minimize cheating through momentum. It primarily targets the biceps brachii while engaging the brachialis and forearms for a focused arm-building stimulus. Ideal for bodybuilders, athletes, or anyone seeking biceps hypertrophy and peak contraction, it requires only dumbbells and a preacher bench.
How to Perform Dumbbell Preacher Curl
- 1Sit on a preacher bench with your upper arms resting fully on the angled pad, chest up, and feet flat on the floor for stability.
- 2Select a dumbbell in each hand with an underhand grip (palms facing up), letting your elbows align with the pad's top edge and arms fully extended hanging straight down.
- 3Engage your core and keep your shoulders back, avoiding any lean forward or backward.
- 4Curl the dumbbells upward toward your shoulders by flexing your elbows, keeping your upper arms locked on the pad; inhale as you prepare.
- 5Squeeze your biceps hard at the top of the curl, with elbows pointing straight ahead and wrists straight.
- 6Exhale as you slowly lower the dumbbells back to the starting position, fully extending your arms without letting them swing.
- 7Repeat for desired reps, then switch arms if using a single dumbbell.
- 8Key form tips: Keep elbows pinned to the pad throughout—do not lift them. Avoid swinging or using momentum; control the eccentric (lowering) phase. If you feel shoulder strain, reduce weight and focus on biceps isolation. Common mistake: Partial range—always fully extend and contract.