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All exercises

Dumbbell seated preacher curl

Beginner

Dumbbell seated 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 feet flat on the floor.
  2. 2Hold a dumbbell in one hand with an underhand grip, resting your upper arm against the preacher pad.
  3. 3Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
  4. 4Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position.
  5. 5Repeat for the desired number of repetitions, then switch arms.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Barbell preacher curlBarbell
  • Ez barbell close grip preacher curlEZ bar
  • Ez bar seated close grip concentration curlEZ bar
  • Dumbbell 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
  • Weighted seated bicep curl (on stability ball)Other
  • Dumbbell alternating seated bicep curl on exercise ballDumbbell
Logged today · 90 seconds restDumbbell seated preacher curl

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