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Dumbbell Preacher Curl

Equipment: Dumbbell

Dumbbell Preacher Curl
Primary Muscles
  • Brachialis
Synergistic Muscles
  • Biceps Brachii
  • Brachioradialis

Preacher Curls are an isolation exercise that targets the biceps. To perform them with a dumbbell, follow these steps:

  1. Adjust the height of the preacher bench so that your armpits are comfortably resting on the top of the pad.
  2. Grab a dumbbell with your right hand and place your upper arm on the pad. Your elbow should be slightly bent and your palm facing up.
  3. Curl the dumbbell up towards your shoulder, keeping your upper arm stationary and your wrist straight.
  4. Squeeze your biceps at the top of the movement and hold for a second.
  5. Slowly lower the dumbbell back to the starting position, feeling the stretch in your biceps.
  6. Repeat for the desired number of reps, then switch arms and do the same with your left hand.

Introduction

The Dumbbell Preacher Curl is a strength training exercise that primarily targets the biceps brachii muscle group in the upper arm. It offers an isolated workout to build muscular definition and improve forearm and wrist control, making it ideal for individuals looking to enhance their upper body aesthetics or increase bicep strength. This exercise is effective due to its fixed-angle bench, which eliminates momentum during the movement, ensuring the targeted muscles are engaged efficiently throughout the range of motion.

Muscles Worked

  • Primary: Biceps Brachii (Long and Short Head)
  • Secondary: Brachioradialis, Forearm Flexors (Flexor Carpi Radialis, Palmaris Longus, Flexor Digitorum Superficialis, Flexor Digitorum Profundus), Anconeus (in the case of using a narrow grip)

How to Do It (Step-by-Step)

  1. Sit on a preacher bench with back support, feet flat on the floor, and dumbbells hanging freely at arm's length.
  2. Bend your elbows to curl the weights towards your shoulders while keeping your upper arms stationary.
  3. Maintain an upright torso, avoid swinging or using momentum, and squeeze the biceps at the top of the movement.

Tip: Keep a natural arch in your lower back and avoid hunching forward to reduce strain.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

Using auto progression for optimal results Auto Progression Streamline your workouts with the rest timer Rest Timer

Form Tips

  • Maintain a neutral wrist position throughout the movement. Avoid flaring your wrists up or down, as this can strain the joint and reduce the effectiveness of the exercise.
  • Keep your elbows stationary during the curl, only moving your forearms. This ensures that the biceps are doing most of the work and minimizes involvement from other muscle groups.
  • Squeeze your biceps at the top of each rep to maximize peak contraction and enhance muscle growth. Control the weight back down slowly to maintain tension on the muscles.

When to Use It

  • Building bicep peak and definition in a bodybuilding routine
  • Isolating the biceps for optimal muscle growth in a hypertrophy program
  • Improving forearm strength in functional fitness training
  • To track your workout history, consider Workout History
Dumbbell Preacher Curl - Frequently Asked Questions
Answers to common questions about the Dumbbell Preacher Curl exercise.

Using dumbbells allows for greater range of motion and reduces strain on your wrists, which may make it easier to isolate the biceps during the exercise.

The primary muscle worked is the biceps brachii. Secondary muscles involved include the brachialis and brachioradialis.

A common routine is 3-4 sets of 8-12 repetitions, but adjust according to your fitness level and goals.

Keep your elbows stationary while curling the dumbbells, contracting the biceps at the top of the movement. Lower the weights slowly and controlled.

While it is possible to perform the exercise with a supinated (palms facing up) grip, an underhand or neutral grip (palms facing each other) is more common and effective for targeting the biceps.

More dumbbell exercises More arms exercises