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Exercise 0402 · REF 7D5bgLT

Dumbbell Seated Preacher Curl exercise animation

Dumbbell Seated Preacher Curl

Category
Upper Arms
Equipment
Dumbbell
Target
Biceps

Resting the arm against an angled pad removes the shoulder's ability to swing the weight, which is exactly the point — preacher curls are built to strip momentum out of the curl and put the biceps under continuous tension, especially at the bottom of the rep where standing curls tend to lose it. Expect to use less weight than a standing curl for the same rep range.

How to Do the Dumbbell Seated Preacher Curl

  1. Sit on a preacher curl bench with your feet flat on the floor.
  2. Hold a dumbbell in one hand with an underhand grip, resting your upper arm against the preacher pad.
  3. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
  4. Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.

Muscles Worked

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