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Dumbbell Alternate Preacher Curl

Dumbbell Alternate Preacher Curl

The Dumbbell Alternate Preacher Curl is a fantastic exercise that primarily targets your biceps, helping you build strength and definition in these muscles. This classic exercise is a variation of the traditional bicep curl, but with the added benefit of using a preacher bench to isolate the movement. By using dumbbells instead of a barbell, you also engage your stabilizer muscles to a greater extent, resulting in a more well-rounded workout. To perform the Dumbbell Alternate Preacher Curl, you'll need a preacher bench and a pair of dumbbells. Start by adjusting the preacher bench to a height that allows your armpits to comfortably rest on the top pad while keeping your arms fully extended. Grab a dumbbell in each hand, palms facing up, and position your upper arms on the angled pad. Your feet should be firmly planted on the ground, shoulder-width apart. Now, with a slow and controlled motion, curl one dumbbell upwards while keeping your upper arm pressed against the pad. As you reach the top of the curl, squeeze your bicep for maximum contraction, and then slowly lower the dumbbell back down to the starting position. Repeat the movement with the opposite arm. It's important to maintain proper form while performing the Dumbbell Alternate Preacher Curl. Keep your back straight, core engaged, and avoid swinging or using excessive momentum. Remember to breathe throughout the exercise, exhaling as you lift the dumbbell and inhaling as you lower it. Incorporating the Dumbbell Alternate Preacher Curl into your arm workout routine can help you achieve stronger and more defined biceps. Start with a weight that challenges you but allows you to maintain proper form, gradually increasing the weight as you become stronger. Aim for 3-4 sets of 8-12 repetitions per arm, resting for 60-90 seconds between sets. Combine this exercise with other bicep and arm exercises for a well-rounded workout that will leave you feeling the burn!


  • Sit on a preacher curl bench with a dumbbell in each hand and your arms fully extended, palms facing up.
  • Rest the back of your arms on the padding of the preacher curl bench.
  • Keep your feet flat on the floor and a slight bend in your elbows.
  • Begin by raising one dumbbell towards your shoulder while exhaling. Keep your upper arm stationary throughout the movement.
  • Squeeze your biceps at the top of the contraction and then slowly lower the dumbbell back to the starting position.
  • Alternate arms and repeat the movement for the desired number of repetitions.
  • Ensure proper form by keeping your core engaged, back straight, and avoiding any swinging or cheating motions.
  • Remember to breathe consistently throughout the exercise, inhaling on the way down and exhaling on the way up.

Tips & Tricks

  • Focus on maintaining proper form throughout the movement.
  • Start with a weight that allows you to perform the exercise with control and good technique.
  • Engage your biceps by squeezing them hard at the top of each repetition.
  • Keep your upper arms stationary and avoid swinging or using momentum to lift the weight.
  • Breathe out as you curl the weight up and breathe in as you lower it down.
  • Give equal attention to both arms by alternating them with each repetition.
  • Increase the weight gradually over time to challenge your muscles and promote progress.
  • Perform the exercise in a controlled manner, avoiding jerking or sudden movements.
  • Maintain a neutral wrist position throughout the movement to reduce strain.
  • Consider incorporating other exercises that target the biceps to maximize muscle growth.

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