Biceps · Dumbbells
Dumbbell Seated Preacher Curl
The dumbbell seated preacher curl is an isolation exercise designed to strictly target the biceps, placing particular emphasis on the short head. By bracing the arms against an angled pad, it removes body momentum and works best as a secondary or finishing movement in an arm or pull workout.
How to do it
- Sit at a preacher curl bench, your armpits resting at the top of the pad.
- Hold a dumbbell in each hand with an underhand grip.
- Place the back of your upper arms against the pad.
- Inhale and brace your core. Exhale as you curl the dumbbells towards your shoulders, focusing on your biceps.
- Keep your upper arms stationary against the pad throughout the movement.
- Squeeze your biceps at the top of the curl.
- Slowly lower the dumbbells back to the starting position, controlling the movement.
Common mistakes
- Lifting the elbows off the pad during the curl, which shifts tension to the front deltoids and reduces bicep isolation.
- Hyperextending and locking out the elbows at the bottom, which places hazardous stress on the joints and distal tendons.
- Letting the wrists collapse backward under the weight, which strains the wrist joints instead of loading the biceps.
Tips
- Lower the dumbbells under strict control for two to three seconds, stopping just shy of a complete joint lockout.
- Keep your wrists neutral or slightly flexed forward to protect the joints and maintain constant tension.
- Perform the exercise one arm at a time if you want to focus entirely on correcting strength imbalances.
Sets and reps
For hypertrophy, perform 3 to 4 sets of 8 to 12 reps with 60 to 90 seconds of rest; for muscular endurance, aim for 3 sets of 12 to 15 reps.
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
Can you replicate this exercise without a preacher bench?
Yes, you can rest your upper arms over the back of an incline bench set to roughly a 45- to 60-degree angle to achieve a similar stretch and angle.
What should you do if you feel sharp pain in the inner elbow?
Stop the exercise immediately, as acute tendon strain is a risk on this bench, and consult a qualified healthcare professional if the discomfort persists.
