Standing Dumbbell Preacher Curl

Body region

• Arms

Equipment

• Dumbbells
• Preacher Bench

Technique

1. Stand behind a preacher bench or a bench set upright, so its top edge sits under your armpits.
2. Lay the back of your upper arms on the pad, a dumbbell in each hand, palms up.
3. Curl the dumbbells up until your forearms are close to vertical.
4. Lower slowly until your arms are almost straight.

Cues

• Keep your chest against the top of the pad.
• Do not lean back to lift.

Common mistakes

• Standing so far back that the arms leave the pad.
• Dropping fast into a locked elbow.

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

Alternatives

• Preacher Curl
• Incline Dumbbell Curl