Exercise 0428 · REF hq2hyDH

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Dumbbell Standing Preacher Curl

Category

Upper Arms

Equipment

Dumbbell

Target

Biceps

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Preacher curls are usually done seated for a reason — standing at an angled pad adds a balance and positioning challenge that the seated version doesn't have. The isolation principle stays the same: the arm rests locked against the pad so momentum can't sneak into the lift, putting the biceps under tension through the bottom of the rep where standing curls usually lose it.

How to Do the Dumbbell Standing Preacher Curl

1. Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
2. Rest the back of your upper arms against the preacher bench or an incline bench, with your elbows slightly bent.
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 Standing 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 · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

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

Equipment Alternatives

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

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

FAQ

What muscles does the Dumbbell Standing Preacher Curl work?

The Dumbbell Standing Preacher Curl primarily targets the biceps, with the forearms as the main supporting muscle group.

What equipment do I need for the Dumbbell Standing Preacher Curl?

The Dumbbell Standing Preacher Curl is done with a dumbbell.

What's a good alternative to the Dumbbell Standing Preacher Curl?

If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.