Biceps · Dumbbells
Dumbbell Preacher Curl
The dumbbell preacher curl is an isolation exercise designed to strictly target the biceps brachii, emphasizing the short inner head. It is suitable for lifters of any experience level to correct strength imbalances and fits best in the middle or end of an arm workout.
How to do it
- Sit at a preacher bench with your arm resting on the pad.
- Hold a dumbbell in one hand with an underhand grip.
- Extend your arm fully along the pad.
- Inhale and brace your core. Exhale as you curl the dumbbell towards your shoulder, isolating the bicep.
- Keep your upper arm stationary against the pad throughout the exercise.
- Squeeze your bicep at the top of the movement.
- Slowly lower the dumbbell back to the starting position, fully extending your arm.
Common mistakes
- Lifting your elbow or upper arm off the pad shifts tension away from the biceps onto the front deltoids.
- Dropping the dumbbell rapidly into the bottom position places dangerous strain on the bicep tendon and elbow joint.
- Hyperextending the wrist during the curl reduces grip stability and stresses the forearm flexors.
- Leaning back with your torso reduces the strict isolation that the preacher bench provides.
Tips
- Keep a soft bend in the elbow at the bottom of the movement to maintain continuous tension on the muscle.
- Firmly brace your non-working arm against the bench to maintain total body stability.
- Control the eccentric phase by taking two to three seconds to lower the weight on every rep.
Sets and reps
For muscle growth, perform 3 to 4 sets of 8 to 12 repetitions per arm with 60 to 90 seconds of rest. For muscular endurance, increase the range to 12 to 15 reps with 45 to 60 seconds of rest.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
How can you substitute the preacher bench at home?
You can replicate the movement by draping your arm over the top of an incline utility bench or performing concentration curls against your inner thigh.
Is the dumbbell preacher curl safe for your elbows?
It is safe when done with controlled weights without hyperextending at the bottom, but if you feel sharp pain in the joint, stop and consult a specialist.
