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Last updated March 2, 2026
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bicepsforearmstriceps
Preacher Curl (Dumbbell)
Use one or two dumbbells on the preacher bench. Lower until arm is straight, then curl. The bench eliminates cheating.
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
Unilateral
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 ground.
- Adjust the seat height so that your upper arms rest comfortably on the pad.
- Step 2Grab the Dumbbells
- Pick up a dumbbell in each hand using an underhand grip (palms facing up).
- Ensure your grip is firm and your wrists are straight.
- Step 3Position Your Arms
- Rest your upper arms on the preacher pad, allowing your elbows to extend fully.
- Keep your shoulders relaxed and your back straight.
- Step 4Curl the Dumbbells
- Bend your elbows to lift the dumbbells towards your shoulders.
- Focus on contracting your biceps as you lift, keeping your upper arms against the pad.
- Step 5Lower the Dumbbells
- Slowly lower the dumbbells back to the starting position, fully extending your arms.
- Maintain control throughout the movement to avoid swinging.
- Step 6Repeat
- Perform the desired number of repetitions, ensuring proper form with each curl.
- Take a brief pause at the bottom of each rep before starting the next.
- Step 7Finish the Exercise
- After completing your reps, carefully place the dumbbells on the floor or a rack.
- Stand up slowly, ensuring your back remains straight as you exit the bench.