Preacher Curl - Alternate (Dumbbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Sit on a preacher bench with your feet flat on the floor.
   • Adjust the seat height so that your upper arms rest comfortably on the bench pad.
2. Step 2Grab the Dumbbells
   • Hold a dumbbell in each hand with an underhand grip (palms facing up).
   • Keep your arms fully extended and your elbows resting on the bench.
3. Step 3Position Your Body
   • Ensure your back is straight and your shoulders are relaxed.
   • Engage your core to maintain stability during the exercise.
4. Step 4Lift the Dumbbells
   • Curl the dumbbells upward by bending your elbows, bringing them towards your shoulders.
   • Keep your upper arms stationary on the bench throughout the movement.
5. Step 5Lower the Dumbbells
   • Slowly lower the dumbbells back to the starting position, fully extending your arms.
   • Maintain control of the weights to avoid swinging.
6. Step 6Repeat
   • Repeat the curl for the desired number of repetitions, focusing on maintaining proper form.
7. Step 7Finish the Exercise
   • After completing your reps, carefully place the dumbbells on the floor or a rack.
   • Stand up from the preacher bench while keeping your back straight.