Dumbbell Preacher Curl
Biceps ·Dumbbell ·Beginner
Muscles worked
Biceps
Forearms
How to do Dumbbell Preacher Curl
- Set up at a preacher bench with a single dumbbell ready and the seat adjusted so the armpit sits at the top of the pad.
- Sit down and press the back of the upper arm flat against the angled pad, gripping the dumbbell with the palm up.
- Let the arm extend almost fully at the bottom but stop just shy of full lockout to keep tension on the biceps.
- Curl the dumbbell up by bending only at the elbow, keeping the upper arm glued to the pad.
- Squeeze the biceps hard at the top with the dumbbell near shoulder height, pausing briefly.
- Lower the dumbbell under control over 2 to 3 seconds back to the near-extended start position.
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