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Biceps · Dumbbell · Intermediate

How to do Standing Preacher Curl (Dumbbell)

The dumbbell standing preacher curl is an isolation exercise targeting the biceps, performed while standing and bracing the upper arms against a preacher or incline bench for strict form.

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

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

  1. Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
  2. Rest the back of your upper arms against the preacher bench or an incline bench, with your elbows slightly bent.
  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

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

Track Standing Preacher Curl (Dumbbell) in SPLYT

Standing 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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