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Exercise 0372 · REF jivWf8n

Dumbbell Preacher Curl exercise animation

Dumbbell Preacher Curl

Category
Upper Arms
Equipment
Dumbbell
Target
Biceps

The preacher bench pins the upper arm in place, removing the shoulder's ability to help swing the weight up the way a standing curl allows. That fixed position is what makes preacher curls one of the stricter biceps builders, with the deepest stretch happening right at the bottom of the rep. It's a common choice for building the lower part of the biceps specifically.

How to Do the Dumbbell Preacher Curl

  1. Sit on a preacher curl bench with your upper arms resting on the pad and your chest against it.
  2. Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
  3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  4. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.
  6. Inhale and slowly begin to lower the dumbbells back to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Preacher Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Dumbbell Preacher Curl work?
The Dumbbell Preacher Curl primarily targets the biceps, with the forearms as the main supporting muscle group.
What equipment do I need for the Dumbbell Preacher Curl?
The Dumbbell Preacher Curl is done with a dumbbell.
What's a good alternative to the Dumbbell Preacher Curl?
If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.