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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

Intermediate
Isolation
Pull
1 min per set2 min rest
Upper Arms
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.

How to Do Dumbbell Preacher Curl

  1. 1
    Setup

    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.

  2. 2
    Setup

    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.

  3. 3

    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.

  4. 4

    Continue curling until your forearm is perpendicular to the floor or just shy of full contraction, avoiding contact between the dumbbell and your shoulder.

  5. 5

    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.

Variations

Dumbbell Seated Preacher Curl exercise targeting Upper Arms and Brachialis
Isolation

Dumbbell Seated Preacher Curl

Perform dumbbell seated preacher curls to isolate your brachialis and build impressive arm definition.

Intermediate
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Dumbbell Seated Curl exercise targeting Upper Arms and Biceps Brachii
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Dumbbell Seated Curl

Perform dumbbell seated curls to build strong, sculpted biceps. This isolation exercise targets your upper arms for peak muscle development.

Intermediate
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Dumbbell Preacher Curl (Turned Torso) exercise targeting Upper Arms and Brachialis
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Dumbbell Preacher Curl (Turned Torso)

Maximize brachialis activation with the Dumbbell Preacher Curl (Turned Torso). This isolation exercise uniquely positions your arm for peak contraction,

Intermediate
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Isolation

Dumbbell Preacher Curl over Exercise Ball

Perform dumbbell preacher curls using an exercise ball to stabilize your arms, intensely targeting the brachialis and biceps for peak arm development.

Intermediate
Upper ArmsBrachialisDumbbell

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