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All exercises

Dumbbell alternate preacher curl

Beginner

Dumbbell alternate preacher curl is a isolation dumbbell exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Dumbbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Sit on a preacher bench with a dumbbell in each hand, palms facing up.
  2. 2Rest your upper arms on the pad of the preacher bench, allowing your arms to fully extend.
  3. 3Keeping your upper arms stationary, exhale and curl the dumbbell in your right hand as you contract your biceps.
  4. 4Continue to curl the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
  5. 5Pause for a moment, then inhale and slowly lower the dumbbell back to the starting position.
  6. 6Repeat the movement with your left arm.
  7. 7Continue alternating arms for the desired number of repetitions.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Barbell preacher curlBarbell
  • Barbell alternate biceps curlBarbell
  • Ez barbell close grip preacher curlEZ bar
  • Dumbbell alternate hammer preacher curlDumbbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight

Harder variations

  • Dumbbell one arm concentration curl (on stability ball)Dumbbell
  • Dumbbell one arm seated bicep curl on exercise ballDumbbell
  • Dumbbell alternating seated bicep curl on exercise ballDumbbell
  • Dumbbell hammer curl on exercise ballDumbbell
Logged today · 90 seconds restDumbbell alternate preacher curl

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