Dumbbell Seated Preacher Curl

Dumbbell Seated Preacher Curl

The Dumbbell Seated Preacher Curl is a highly effective exercise for targeting and isolating the biceps muscles. This exercise primarily focuses on the brachialis, brachioradialis, and biceps brachii, three key muscles that make up the front of the upper arm. The Preacher Curl is unique in that it provides a stable foundation, reducing any chance of cheating or swinging during the movement. By sitting on a preacher bench and using dumbbells instead of a barbell, you can achieve a greater range of motion and work each arm independently, which helps to correct any muscular imbalances. When performed correctly, the Dumbbell Seated Preacher Curl can effectively increase the size, strength, and definition of the biceps. By consistently incorporating this exercise into your workout routine, you can sculpt impressive arms that will turn heads. Remember to always start with a weight that challenges you but allows you to maintain proper form throughout the exercise. Gradually increase the weight as your strength improves, ensuring you continue to challenge your muscles for continued growth and development. As with any exercise, it's important to listen to your body and avoid any excessive discomfort or pain. Incorporate the Dumbbell Seated Preacher Curl into your arm training regimen to enhance your bicep development and achieve your fitness goals.


  • Sit on a preacher bench and place a dumbbell in front of you.
  • Place your upper arms against the preacher bench pad, with your palms facing up and holding the dumbbells.
  • Exhale and curl the dumbbells upward using only your forearms, while keeping your upper arms stationary.
  • Continue curling until your biceps are fully contracted and the dumbbells are at shoulder level.
  • Pause briefly at the top of the movement to squeeze your biceps.
  • Inhale and gradually lower the dumbbells back down to the starting position, while ensuring your upper arms remain stationary.
  • Repeat for the desired number of repetitions.
  • Remember to use controlled movements, maintain proper form, and avoid excessive swinging or jerking motions.

Tips & Tricks

  • Focus on holding a strict form throughout the movement.
  • Engage your biceps by fully extending your arm at the bottom of the movement.
  • Use a controlled and slow tempo to maximize time under tension.
  • Ensure proper breathing by exhaling during the concentric (lifting) phase and inhaling during the eccentric (lowering) phase.
  • Gradually increase the weight used over time to progressively overload your muscles.
  • Incorporate variety by alternating between dumbbells, barbells, and different grip positions to target different areas of your biceps.
  • Include other exercises that target the biceps, such as hammer curls and chin-ups, to ensure balanced muscle development.
  • Pair your bicep exercises with tricep exercises for balanced arm development.
  • Pay attention to your wrist positioning, keeping them stable and straight throughout the exercise.
  • Ensure that your seated position is comfortable and stable to prevent any unnecessary strain.


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