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Dumbbell Alternate Preacher Curl

Dumbbell Alternate Preacher Curl

The Dumbbell Alternate Preacher Curl is a fantastic exercise that targets the biceps and helps build strength and definition in the upper arms. This exercise is typically performed using a preacher curl bench, but can also be modified for a home workout using a stability ball or a regular bench. The main benefit of the Dumbbell Alternate Preacher Curl is that it isolates the biceps and prevents cheating or using momentum to lift the weights. By sitting on the preacher bench and positioning the upper arms firmly against the pad, you eliminate any swinging or swaying that can occur during standing bicep curls. The alternating nature of this exercise also allows for balanced development of the biceps. By curling one arm at a time, you are able to fully focus on each bicep individually, ensuring no strength imbalances or compensations occur. To make the most out of the Dumbbell Alternate Preacher Curl, it's important to choose an appropriate weight that challenges your biceps without sacrificing form. Start with a weight that allows you to complete 8-12 repetitions with proper technique. As you progress, you can gradually increase the weight to continue challenging your muscles. Incorporating the Dumbbell Alternate Preacher Curl into your workout routine can help you achieve stronger and more defined biceps. Remember to always warm up before starting your workout and consult with a fitness professional or trainer if you have any concerns about your form or technique. Keep lifting those dumbbells and enjoy the benefits of stronger, sculpted arms!


  • Position yourself on a preacher curl bench with a dumbbell in each hand.
  • Ensure that your upper arms are resting flat on the bench and your feet are planted firmly on the ground.
  • Start with one arm fully extended, palm facing up.
  • Bend the elbow of the working arm, curling the dumbbell towards your shoulder.
  • As you curl, keep your upper arm and shoulder stationary.
  • Pause at the top of the movement, squeezing your biceps.
  • Gradually lower the dumbbell back to the starting position.
  • Repeat the movement with the opposite arm.
  • Continue alternating arms for the desired number of repetitions.

Tips & Tricks

  • Start with a weight that challenges you but allows for proper form
  • Keep your back straight and maintain good posture throughout the exercise
  • Engage your biceps by fully extending your elbow at the bottom of each repetition
  • Focus on a slow and controlled movement, avoiding any swinging or jerking motions
  • Keep your core muscles engaged to stabilize your body
  • Ensure that your wrists are in a neutral position and not excessively strained
  • Inhale as you lower the weight and exhale as you lift it
  • Don't forget to warm up your wrists and biceps before performing this exercise
  • Consider alternating your grip (supinated and pronated) to target different parts of the biceps
  • Gradually increase the weight as you become stronger and more comfortable with the exercise

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