Dumbbell Preacher Curl

Exercise Information

  • Alternative Names: Single arm preacher curl, one arm preacher curl, db preacher curl
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbell, preacher curl bench
  • Muscles Targeted: Biceps
  • Mechanics: Isolation
  • Average Number of Sets: 2-3 with 10-12 reps each
  • Variations: Two arm dumbbell preacher curl
  • Alternative: Lying barbell curl on a high bench

The dumbbell version of the basic preacher curl develops strength and endurance of your arms while engaging the stabilizing muscles of your triceps, front deltoids, and the forearms. If you are a beginner, you can easily incorporate this into your arm workout routine since it can be done with lighter weights.

Dumbbell Preacher Curl Exercise Information

  • Alternative Names: Single arm preacher curl, one arm preacher curl, db preacher curl
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbell, preacher curl bench
  • Muscles Targeted: Biceps
  • Mechanics: Isolation
  • Average Number of Sets: 2-3 with 10-12 reps each
  • Variations: Two arm dumbbell preacher curl
  • Alternative: Lying barbell curl on a high bench

How to do the Dumbbell Preacher Curl

Hold a dumbbell (weighing about 20-25 lbs) with the right arm using a supinated grip so that the upper arm is rested on top of the preacher curl bench. Extend your arm and stretch your biceps to lower the weight. Curl the dumbbell up until it is at your shoulder level and you achieve the full contraction. Squeeze your biceps hard and hold the position for about two seconds. Execute the same movement for the other arm.

Dumbbell Preacher Curl

Single Arm Preacher Curl Tips

  • Always start with the weaker arm first, which is usually the left arm.
  • Do the exercise in a controlled way in order to keep your rep timing slow.
  • To achieve full contraction of your biceps the small finger should be at a higher position than the thumb.

Variation with Two arms

It is the two-arm variation which is executed in the same way as the basic dumbbell preacher curl except that you hold a pair of dumbbells in your hands.

Alternative Exercise

Lying Barbell Curl on a High Bench

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