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Biceps · Dumbbell · Beginner

How to do Preacher Curl (Dumbbell, Seated)

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

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

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

  1. Sit on a preacher curl bench with your feet flat on the floor.
  2. Hold a dumbbell in one hand with an underhand grip, resting your upper arm against the preacher pad.
  3. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
  4. Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.

Muscles worked

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

Track Preacher Curl (Dumbbell, Seated) in SPLYT

Preacher Curl (Dumbbell, Seated) 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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