Dumbbell Preacher Curl

Body region

• Arms

Muscles

Main

• Biceps
• Brachialis

Helps

• Brachioradialis

Holds

• Flexor Carpi Radialis

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 back of your upper arms flat on the pad.
3. Curl the dumbbells up until your forearms are close to vertical.
4. Lower slowly until your arms are almost straight.

Cues

• Keep the 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.
• Lifting the shoulders and elbows off the pad.
• Curling past vertical, where the tension disappears.

Variations

• Alternating Dumbbell Preacher Curl
• 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