Dumbbell Standing Preacher Curl

Dumbbell Standing Preacher Curl

The dumbbell standing preacher curl is a highly effective exercise that primarily targets the biceps, helping you to build strength and definition in your upper arms. This exercise is a variation of the traditional preacher curl but can be performed at home or in the gym using a set of dumbbells. To perform the dumbbell standing preacher curl, you will need a bench or a sturdy object to lean against. Start by standing with your feet shoulder-width apart and your back leaning against the bench. Hold a dumbbell in each hand, with your palms facing up and your arms fully extended. Your upper arms should be perpendicular to the ground, forming a 90-degree angle with your torso. Maintaining good posture, slowly curl the dumbbells upwards while ensuring your elbows remain stationary. Focus on squeezing your biceps as you lift the weights. Pause for a moment at the top of the movement, then gradually lower the dumbbells back to the starting position under control. The dumbbell standing preacher curl is an excellent exercise for isolating the biceps and reducing reliance on other muscles, such as the shoulders or back. It allows for a greater range of motion compared to the traditional preacher curl using a barbell. You can increase the intensity by using heavier dumbbells or incorporating different grip variations, such as hammer curls or supinated curls. As with any exercise, it is important to maintain proper form and avoid using momentum to lift the weights. Focus on engaging your biceps throughout the movement and control the weights at all times. Start with lighter weights and gradually increase the resistance as your strength improves. Incorporating the dumbbell standing preacher curl into your arm training routine can help you achieve stronger, more defined biceps. Remember to pair this exercise with a well-rounded workout plan that includes exercises for other muscle groups and a balanced diet to support muscle growth and recovery.


  • Start by standing upright with your feet shoulder-width apart and your knees slightly bent.
  • Hold a dumbbell in each hand with your palms facing up, and position your upper arms against the incline bench or other stationary object.
  • Keep your back straight and your abdominal muscles engaged.
  • Slowly curl the dumbbells up towards your shoulders, exhaling as you lift.
  • Contract your bicep muscles at the top of the movement and hold for a brief pause.
  • Slowly lower the dumbbells back down to the starting position, inhaling as you lower.
  • Repeat for the desired number of repetitions, maintaining control and proper form throughout the exercise.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Increase the weight gradually to challenge your muscles and promote growth.
  • Engage your core muscles for stability and to prevent any unnecessary strain.
  • Control the lowering phase of the exercise for maximum muscle activation.
  • Keep your elbows stationary to isolate the bicep muscles and avoid cheating.
  • Practice mindful breathing, exhaling during the lifting phase and inhaling during the lowering phase.
  • Avoid using momentum to lift the weights; focus on controlled and intentional movements.
  • Ensure that your wrists are in a neutral position and that you are not experiencing any pain or discomfort.
  • Take rest days between training sessions to allow your muscles to recover and grow stronger.
  • Fuel your body with a balanced diet, including sufficient protein, to support muscle growth and repair.


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