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Biceps · Dumbbell · Beginner

How to do Preacher Curl (Dumbbell)

The dumbbell preacher curl is an isolation exercise targeting the biceps, performed on a preacher bench to minimize shoulder involvement and maximize biceps engagement.

Preacher Curl (Dumbbell) demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Dumbbell
Level
Beginner
Category
Biceps

How to do Preacher Curl (Dumbbell), step by step

  1. Sit on a preacher curl bench with your upper arms resting on the pad and your chest against it.
  2. Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
  3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  4. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.
  6. Inhale and slowly begin to lower the dumbbells back to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles worked

Preacher Curl (Dumbbell) works your biceps as the main mover, with help from your forearms.

Track Preacher Curl (Dumbbell) in SPLYT

Preacher Curl (Dumbbell) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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