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Biceps · Dumbbell · Beginner

How to do Preacher Curl (Dumbbell, Alternating)

The dumbbell alternate preacher curl is an isolation exercise targeting the biceps, performed on a preacher bench to minimize cheating and maximize biceps engagement. It is performed by alternating arms, curling a dumbbell up while keeping the upper arm stationary on the pad.

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

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

  1. Sit on a preacher bench with a dumbbell in each hand, palms facing up.
  2. Rest your upper arms on the pad of the preacher bench, allowing your arms to fully extend.
  3. Keeping your upper arms stationary, exhale and curl the dumbbell in your right hand as you contract your biceps.
  4. Continue to curl the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
  5. Pause for a moment, then inhale and slowly lower the dumbbell back to the starting position.
  6. Repeat the movement with your left arm.
  7. Continue alternating arms for the desired number of repetitions.

Muscles worked

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

Track Preacher Curl (Dumbbell, Alternating) in SPLYT

Preacher Curl (Dumbbell, Alternating) 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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