Dumbbell Standing Preacher Curl

An isolation exercise that mimics the preacher bench mechanics while standing. It eliminates momentum to build the lower bicep and improve overall arm peak.

Exercise Details

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

Setup

Stand and hinge forward slightly. Support your upper arm against a rack or use a slight incline. Hold the dumbbell with a supinated grip.

Instructions

1. Curl the dumbbell toward your shoulder without moving your upper arm.
2. Squeeze the bicep hard at the peak contraction.
3. Lower the weight slowly to full extension.
4. Maintain a braced core.
5. Keep the wrist neutral.

Common Mistakes

1. Using momentum.
2. Moving the elbow away from the support.
3. Partial range of motion.

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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