Dumbbell Preacher Curl
Description
The dumbbell preacher curl is a bicep curl performed with the upper arms braced against an angled preacher bench pad. The fixed arm position eliminates all body english and isolates the biceps brachii almost entirely. The dumbbell version trains one arm at a time, allowing greater focus and exposing left-right imbalances.
Muscle Group
Equipment Required
Dumbbell Preacher Curl Instructions
- Adjust the preacher bench so the top of the pad sits comfortably under your armpit when you sit down.
- Sit on the bench with your chest pressed against the pad and one arm draped over the angled side of the pad.
- Hold a dumbbell in your working hand with an underhand (supinated) grip. Your upper arm rests fully along the pad.
- Brace your core and grip the seat or your knee with your non-working hand for stability.
- Curl the dumbbell up by bending only at the elbow. Do not let your upper arm lift off the pad.
- Continue until your forearm is roughly vertical. Squeeze your bicep hard for one second.
- Lower the dumbbell under control over a count of two to three seconds. Fully extend your arm at the bottom but stop just before your elbow locks out, maintaining tension on the bicep.
- Complete all reps on one side, then switch.
Dumbbell Preacher Curl Form & Visual
Dumbbell Preacher Curl Benefits
- Isolates the biceps brachii almost entirely — no body english possible
- Trains one arm at a time, exposing and correcting imbalances
- Builds bicep strength at the bottom (lengthened) position
- Strict form makes it ideal for high-rep bicep finishing work
- Builds the brachialis and brachioradialis heavily
- Excellent for working around shoulder issues
Dumbbell Preacher Curl Muscles Worked
- Biceps brachii (long and short heads)
- Brachialis
- Brachioradialis
- Forearm flexors
