Dumbbell Seated Preacher Curl
Description
The dumbbell seated preacher curl performs bicep curls with one dumbbell with the back of your upper arm braced on a preacher bench pad. The preacher position eliminates cheating and places the biceps at a slight stretch, making every rep strict.
Muscle Group
Equipment Required
Dumbbell Seated Preacher Curl Instructions
- Sit at a preacher bench. Place the back of your right upper arm on the pad.
- Hold a dumbbell in your right hand with a supinated (palm-up) grip.
- Start with your arm extended — biceps stretched.
- Curl the dumbbell up toward your shoulder.
- Squeeze your biceps at the top.
- Lower under control — do not let your arm fully relax at the bottom.
- Complete reps, then switch arms.
- Use moderate weight. Aim for 10 to 12 reps per side.
Dumbbell Seated Preacher Curl Form & Visual
Dumbbell Seated Preacher Curl Benefits
- Preacher pad ensures strict isolation
- Places biceps at a stretch at the bottom
- Eliminates all body english
- Unilateral exposes imbalances
- Builds bicep size
- Easy to progress
Dumbbell Seated Preacher Curl Muscles Worked
- Biceps brachii
- Brachialis
- Brachioradialis
Dumbbell Seated Preacher Curl Variations & Alternatives
- Barbell Preacher Curl
- DB Hammer Preacher Curl
- DB Zottman Preacher Curl
- Cable Preacher Curl
- Machine Preacher Curl
