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All exercises

Dumbbell preacher curl

Beginner

Dumbbell 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 curl bench with your upper arms resting on the pad and your chest against it.
  2. 2Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
  3. 3Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  4. 4Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  5. 5Hold the contracted position for a brief pause as you squeeze your biceps.
  6. 6Inhale and slowly begin to lower the dumbbells back to the starting position.
  7. 7Repeat for the desired number of repetitions.

What to do instead

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

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