Dumbbell Preacher Curl
Dumbbell Preacher Curl isolates the biceps using a preacher bench to eliminate momentum, targeting the biceps brachii for arm hypertrophy and strength.
About Exercise
Equipment
Dumbbells, Preacher Curl Stand
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head, Brachialis
Forearms
4/10Flexors
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the preacher bench and adjust the seat so your upper arms rest fully on the angled pad from armpit to elbow. Hold a dumbbell in each hand with an underhand grip.
- Place the back of your upper arms firmly against the pad with elbows slightly bent.
- Curl the dumbbells upward toward your shoulders while keeping upper arms stationary.
- Squeeze your biceps at the top when forearms are vertical.
- Slowly lower the dumbbells back to the starting position with control.
- Maintain contact with the pad throughout the set.
Coaching Tips
Form Cues
- Keep elbows pinned to pad
- Squeeze biceps hard
- Control the descent
- Avoid swinging body
Breathing
Inhale as you lower the weights; exhale as you curl them up while bracing your core.
Tempo
3-1-1
Range of Motion
Lower until arms are nearly extended with a slight elbow bend; curl until forearms are perpendicular to the floor.
Safety
Safety Notes
- Avoid if you have elbow pain or bicep tendonitis
- Start with light weights to master form
- Do not fully lock elbows to keep tension on biceps
- Warm up elbows and wrists before sets
Spotting
No spotting needed; use lighter weights or machine alternative if form breaks.
Common Mistakes
- Using momentum to lift
- Locking elbows at bottom
- Lifting shoulders
- Gripping too tightly causing wrist strain
When to Avoid
- Elbow pain
- Wrist inflammation
- Biceps tendonitis
Flexibility Needed
- Wrist extension
- Shoulder flexion
Build Up First
- Basic bicep curl form
Also known as
DB Preacher Curl, Preacher Dumbbell Curl, Seated Dumbbell Preacher Curl
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