Alternating Dumbbell Preacher Curl

Body region

• Arms

Equipment

• Dumbbells
• Preacher Bench

Technique

1. Adjust the preacher bench so your armpits rest on the top edge of the pad.
2. Hold a dumbbell in each hand, palms up, with the backs of both upper arms flat on the pad.
3. Curl one dumbbell up until the forearm is close to vertical while the other arm stays nearly straight.
4. Lower it slowly until the arm is almost straight, then curl the other side.

Cues

• Keep both upper arms on the pad.
• Keep the wrists straight.
• Slow down near the bottom, where the elbow is most exposed.

Common mistakes

• Dropping fast into a locked elbow.
• Twisting the shoulders toward the working arm.
• Letting the resting arm hang loose off the pad.

Variations

• Alternating Preacher Hammer Curl
• Dumbbell Reverse Preacher Curl
• Single-Arm Dumbbell Preacher Curl
• Single-Arm Reverse-Grip Dumbbell Preacher Curl
• Single-Arm Preacher Hammer Curl
• Preacher Hammer Curl
• Standing Dumbbell Preacher Curl

Alternatives

• Preacher Curl
• Incline Dumbbell Curl