Dumbbell Preacher Curl

Dumbbell Preacher Curl

The Dumbbell Preacher Curl is a highly effective arm exercise that specifically targets the biceps muscles. This exercise is usually performed on a preacher curl bench, although it can also be adapted for home workouts with the use of a stable surface like a table or chair. To perform the Dumbbell Preacher Curl, you'll need a pair of dumbbells and a preacher curl bench or suitable alternative. Begin by sitting on the bench with your chest against the preacher pad, your feet firmly planted on the ground, and your arms fully extended, holding the dumbbells with an underhand grip. Keep your upper arms flat against the preacher pad throughout the movement. As you exhale, curl the dumbbells towards your shoulders, focusing on squeezing your biceps at the top of the movement. Pause briefly and then slowly lower the dumbbells back to the starting position while inhaling. Repeat for the desired number of repetitions. The Dumbbell Preacher Curl is a great exercise for building and strengthening the biceps muscles. It provides a more focused workout compared to traditional bicep curls, as it eliminates any momentum or swinging that may occur during standing or seated curls. The preacher curl bench ensures strict form, isolating the biceps and minimizing involvement of other muscle groups. By incorporating the Dumbbell Preacher Curl into your workout routine, you can expect to develop stronger, more defined biceps over time. Just remember to start with lighter weights and gradually increase the resistance as you become more comfortable with the exercise. So grab your dumbbells and give this exercise a try for some serious bicep gains!


  • Start by sitting on a preacher curl bench with a dumbbell in one hand.
  • Place your upper arm against the preacher pad, ensuring that your chest is pressed firmly against it.
  • Hold the dumbbell with an underhand grip, with your palm facing upward.
  • Extend your arm fully, so that it hangs straight down from your shoulder.
  • Slowly curl the dumbbell towards your shoulder, keeping your upper arm and elbow stationary.
  • Continue to curl the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
  • Pause for a moment at the top of the movement, squeezing your biceps.
  • Slowly lower the dumbbell back to starting position, fully extending your arm.
  • Repeat the movement for the desired number of repetitions.
  • Switch the dumbbell to the other hand and repeat the exercise.

Tips & Tricks

  • Focus on a slow and controlled movement to maximize muscle engagement.
  • Maintain proper form by keeping your back straight and your elbows stationary throughout the exercise.
  • Start with a weight that allows you to complete each set with good form and gradually increase the weight over time.
  • Incorporate variations such as changing grip positions or using different dumbbells to target different areas of the bicep muscles.
  • Include other exercises that work the biceps and other arm muscles to create a well-rounded arm workout.
  • Engage your core muscles to stabilize your body during the exercise.
  • Ensure you are breathing properly, exhaling during the curling motion and inhaling during the lowering phase.
  • Stretch your biceps before and after the workout to improve flexibility and reduce the risk of injury.
  • Fuel your body with proper nutrition, including sufficient protein intake to support muscle recovery and growth.
  • Listen to your body and take rest days as needed to prevent overtraining and allow for proper muscle recovery.


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