Dumbbell Preacher Curl

A classic isolation exercise that prevents cheating by stabilizing the upper arms on an angled pad. It is superior for developing the lower bicep and peak.

Exercise Details

Level
Beginner
Body Area
upper
Type
pull
Required Equipment
Dumbbells
Dumbbells
Target Muscle Groups
Primary
Biceps
Secondary
Forearms

Setup

Sit at a preacher bench. Place your upper arms flat against the pad and grip dumbbells with a supinated (underhand) grip. Ensure your chest is against the pad.

Instructions

1. Curl the weights toward your chin.
2. Squeeze the biceps hard at the top.
3. Lower the weights slowly until arms are fully extended.
4. Keep your wrists in a neutral position.
5. Maintain contact with the bench.

Common Mistakes

1. Using a partial range of motion.
2. Lifting the glutes off the seat.
3. Shrugging the shoulders upward.

Alternative Exercises

Zottman Curl
Beginner / Dumbbells / Biceps / pull
A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.
View more
Wrist Curl
Beginner / Barbell / Forearms / pull
A forearm-focused isolation exercise. It builds grip strength and muscle volume in the forearm flexors through controlled flexion.
View more

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