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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Dumbbell Preacher Curl
BicepsBeginner

Dumbbell Preacher Curl

A single-arm dumbbell curl with the upper arm supported on a preacher pad. Lets you focus on one biceps at a time with strict form.

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Primary muscles

  • Biceps

Secondary muscles

  • Brachialis
  • Brachioradialis
Sets
3
Reps
10–12
Rest
45–75s

How to perform

Dumbbell Preacher Curl movement

Main muscles working (thicker lines)

Starting position

Stand or sit at a preacher bench with one upper arm flat on the pad, holding a dumbbell with an underhand grip and the arm nearly straight.

  1. 1

    Keep the back of the arm flat on the pad.

  2. 2

    Curl the dumbbell up toward the shoulder.

  3. 3

    Squeeze at the top.

  4. 4

    Lower slowly to near full extension, then switch arms after the set.

Breathing: Exhale as you curl, inhale as you lower.

Coaching tips

  • Arm glued to the pad

  • Pinky slightly higher than thumb

  • Control the stretch

Common mistakes

  • Letting the dumbbell drop at the bottom

  • Lifting the elbow off the pad

  • Twisting the torso

Safety notes

  • Avoid snapping into full lockout at the bottom under load.

Details

Body parts
Arms · Upper Body
Equipment
Dumbbell · Bench
Movement
Isolation · Flexion
Exercise type
Isolation
Training goals
Muscle Growth

Sets, reps and rest are general guidance — adjust to your goals and experience.

Variations

  • Dumbbell Hammer Preacher CurlBeginner→
  • EZ-Bar Preacher CurlBeginner→
  • Two-Arm Dumbbell Preacher CurlBeginner→
  • Zottman Preacher CurlIntermediate→

Similar Exercises

  • Concentration CurlBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.