Dumbbell Preacher Curl
This is an isolation exercise using dumbbells and a preacher bench, specifically targeting the biceps for hypertrophy and peak contraction. It minimizes shoulder involvement for maximal biceps tension.
About Exercise
Equipment
Dumbbells, Preacher Curl Stand
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Accessory Muscles
Shoulders
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head, Brachialis
Forearms
4/10Flexors
Shoulders
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest 60-90 seconds for isolation work.
How to Perform
Adjust the preacher bench height so your armpits rest near the top edge, and your upper arms are flat against the pad. Sit down, grasp a dumbbell in each hand using an underhand grip, keeping arms extended.
- Keeping your upper arms stationary, curl the dumbbells upward by contracting the biceps.
- Continue raising the weights until your biceps are fully contracted, just before the forearms are vertical.
- Squeeze the biceps hard at the peak contraction for a moment.
- Slowly lower the dumbbells back to the starting position with complete control.
- Fully straighten your elbows to maximize the eccentric stretch of the biceps.
Coaching Tips
Form Cues
- Lock upper arms down
- Full eccentric stretch
- Squeeze the peak
- Keep shoulders still
Breathing
Inhale as you lower the weight during the eccentric phase, and exhale powerfully as you curl the weight up against resistance.
Tempo
3-0-1
Range of Motion
Start with arms fully extended and finish just before the forearms are perpendicular to the floor to maintain constant tension.
Safety
Safety Notes
- Avoid locking elbows hyperextended at the bottom of the movement.
- Use a controlled tempo to prevent elbow joint strain.
- Do not use excessive weight that compromises form.
Spotting
Spotting is not recommended due to the fixed position; use manageable weight.
Common Mistakes
- Swinging the body to lift the weight.
- Lifting the hips off the seat.
- Stopping short of full elbow extension.
- Allowing the forearms to rest on the pad during the lift.
When to Avoid
- Acute elbow or wrist pain
- Severe biceps tendinitis
Flexibility Needed
- Full elbow extension without pain
Build Up First
- Competency in standard Dumbbell Curl
Also known as
Dumbbell Scott Curl, Two Dumbbell Preacher Curl, Single Arm Preacher Curl, One-Arm Dumbbell Preacher Curl
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Preacher Curl
Dumbbells, Preacher Curl Stand
Biceps
EZ-Bar Preacher Curl
EZ Bar, Preacher Curl Stand
Biceps
Barbell Preacher Curl
Barbell, Preacher Curl Stand
Biceps
Machine Preacher Curl
Preacher Curl Machine
Biceps
Dumbbell Drag Curl
Dumbbells
Biceps
Dumbbell Bicep Curl
Dumbbells
Biceps
Dumbbell Hammer Curl
Dumbbells
Biceps
Dumbbell Concentration Curl
Dumbbells, Flat Bench
Biceps
Dumbbell Incline Bicep Curl
Dumbbells, Incline Bench
Biceps
Dumbbell Incline Hammer Curl
Dumbbells, Incline Bench
Biceps
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
