Strength

Dumbbell Preacher Curl

Dumbbell Preacher Curl effectively strengthens and grows bicep muscles. This exercise isolates the bicep, helping enhance muscle tone and definition. Perfect for targeted upper arm toning.
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Dumbbell Preacher Curl instructions
Step-by-step instructions
1
Sit on the preacher bench and adjust the seat so your armpits comfortably rest at the top of the pad.
2
Hold a dumbbell in each hand, with your palms facing upwards.
3
Lean forward to place the backside of your upper arms (from armpit to elbow) against the pad.
4
Curl the dumbbells upwards until your forearms are vertical without moving your upper arms.
5
Slowly lower the dumbbells back down to the starting position and repeat for the programmed number of reps.
Sit on the preacher bench and adjust the seat so your armpits comfortably rest at the top of the pad.
Hold a dumbbell in each hand, with your palms facing upwards.
Lean forward to place the backside of your upper arms (from armpit to elbow) against the pad.
Curl the dumbbells upwards until your forearms are vertical without moving your upper arms.
Slowly lower the dumbbells back down to the starting position and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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