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Last updated February 2, 2026
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bicepsforearmstriceps
Preacher Curl - Alternate (Dumbbell)
Curl one arm at a time. Focus on lowering the weight slowly until your arm is fully straight to maximize the stretch in the bicep.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
bicep (short head)
Secondary
forearm flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbellbench
Movement pattern
Alternate
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- 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.
- 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.
- Step 3Position Your Body
- Ensure your back is straight and your shoulders are relaxed.
- Engage your core to maintain stability during the exercise.
- 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.
- 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.
- Step 6Repeat
- Repeat the curl for the desired number of repetitions, focusing on maintaining proper form.
- 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.