Dumbbell Standing Preacher Curl
Description
The dumbbell standing preacher curl is performed standing in front of a preacher bench, with one arm draped over the pad while the other is free. The standing position lets you focus heavy single-arm work without the seated awkwardness of traditional preachers, while keeping the strict isolation.
Muscle Group
Equipment Required
Dumbbell Standing Preacher Curl Instructions
- Stand in front of a preacher bench, leaning your chest into the pad.
- Drape your right arm over the pad with the upper arm fully supported.
- Hold a dumbbell in your right hand with an underhand grip and arm extended down.
- Brace your core and keep your chest pressed to the pad.
- Curl the dumbbell up by bending only at the elbow.
- Continue until your forearm is roughly vertical and the dumbbell is near your shoulder.
- Squeeze your bicep at the top.
- Lower the dumbbell with control to full extension. Complete reps, then switch arms.
Dumbbell Standing Preacher Curl Form & Visual
Dumbbell Standing Preacher Curl Benefits
- Strict single-arm bicep isolation
- Standing position is more accessible than seated
- Eliminates body english
- Single-arm work corrects imbalances
- Strong peak contraction
- Builds bicep size with strict form
Dumbbell Standing Preacher Curl Muscles Worked
- Biceps brachii
- Brachialis
- Brachioradialis
Dumbbell Standing Preacher Curl Variations & Alternatives
- Preacher Curl
- Dumbbell Preacher Curl
- Concentration Curl
- Spider Curl
