Dumbbell Preacher Curl
Isolate and sculpt your brachialis with the Dumbbell Preacher Curl. This exercise uses a preacher bench to stabilize your arm, maximizing muscle
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Preacher Curl
Dumbbell Seated Preacher Curl
Upper Arms · Brachialis · Dumbbell
Dumbbell Seated Curl
Upper Arms · Biceps Brachii · Dumbbell
Dumbbell Preacher Curl (Turned Torso)
Upper Arms · Brachialis · Dumbbell
Dumbbell Preacher Curl over Exercise Ball
Upper Arms · Brachialis · Dumbbell
Description
A Dumbbell Preacher Curl is an isolation exercise that targets the biceps and brachialis muscles. The individual performs the exercise by curling a dumbbell upwards while their arm is supported on a preacher bench.
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How to do Dumbbell Preacher Curl
- 01Setup
Sit on a preacher bench, adjusting the seat height so your upper arm rests flat on the pad, with your armpit touching the top edge. Ensure your triceps are fully supported.
- 02Setup
Grasp a dumbbell in one hand with an underhand grip (palm up), ensuring your elbow is slightly bent and not locked out at the bottom of the movement.
- 03
Exhale and slowly curl the dumbbell upwards towards your shoulder, focusing on contracting your brachialis and keeping your upper arm pressed firmly against the pad.
- 04
Continue curling until your forearm is perpendicular to the floor or just shy of full contraction, avoiding contact between the dumbbell and your shoulder.
- 05
Inhale and slowly lower the dumbbell back to the starting position with control, fully extending your arm without locking out your elbow at the bottom.
Tips
- Maintain constant tension on the muscle by not fully locking out your elbow at the bottom or resting the weight at the top of the movement.
- Focus on squeezing the brachialis at the peak of the contraction, visualizing the muscle shortening with each curl.
- Keep your wrist straight and stable throughout the movement to ensure the force is directed to the brachialis, not the wrist joint.
- Control the eccentric (lowering) phase for 2-3 seconds to maximize muscle damage and growth in the brachialis.
Common mistakes
- Swinging the weight: Using momentum by lifting your torso or jerking the dumbbell up reduces brachialis activation; ensure your upper arm stays glued to the pad and curl with controlled muscle effort.
- Lifting the elbows off the pad: Allowing your elbows to lift off the preacher bench pad shifts tension away from the brachialis and reduces isolation; keep your entire upper arm pressed firmly against the pad throughout the curl.
- Hyperextending the elbow at the bottom: Locking out your elbow at the bottom of the movement places undue stress on the joint; maintain a slight bend in your elbow even at full extension to protect the joint and keep tension on the muscle.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Preacher Curl work?
Dumbbell Preacher Curl primarily targets Brachialis. Secondary muscles include Brachialis, Brachioradialis.
Is Dumbbell Preacher Curl good for beginners?
Dumbbell Preacher Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Preacher Curl?
You need Dumbbell to perform Dumbbell Preacher Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Preacher Curl?
Maintain constant tension on the muscle by not fully locking out your elbow at the bottom or resting the weight at the top of the movement. Focus on squeezing the brachialis at the peak of the contraction, visualizing the muscle shortening with each curl. Keep your wrist straight and stable throughout the movement to ensure the force is directed to the brachialis, not the wrist joint. Control the eccentric (lowering) phase for 2-3 seconds to maximize muscle damage and growth in the brachialis.
What are common mistakes when doing Dumbbell Preacher Curl?
Swinging the weight: Using momentum by lifting your torso or jerking the dumbbell up reduces brachialis activation; ensure your upper arm stays glued to the pad and curl with controlled muscle effort. Lifting the elbows off the pad: Allowing your elbows to lift off the preacher bench pad shifts tension away from the brachialis and reduces isolation; keep your entire upper arm pressed firmly against the pad throughout the curl. Hyperextending the elbow at the bottom: Locking out your elbow at the bottom of the movement places undue stress on the joint; maintain a slight bend in your elbow even at full extension to protect the joint and keep tension on the muscle.
Related exercises
Barbell Preacher Curl
Upper Arms · Brachialis · Barbell
Dumbbell Standing Concentration Curl
Upper Arms · Brachialis · Dumbbell
Dumbbell Standing Biceps Curl
Upper Arms · Biceps Brachii · Dumbbell
Dumbbell Incline Alternate Hammer Curl
Upper Arms · Brachioradialis · Dumbbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
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Free · iPhone only · Available on the App Store