Dumbbell Preacher Curl
How to do it
Starting position
- Adjust the height of the preacher bench so your armpits touch the top of the pad
- Sit on the bench and firmly plant your feet flat on the floor
- Hold the dumbbell with your palm facing up and press the back of your arm against the pad
Movement
- Use the strength of your biceps to slowly curl the dumbbell toward your shoulder
- Reach the peak of the curl, making sure your elbow does not lift off the pad
- Maintain muscle tension as you slowly lower the dumbbell to the starting position
Breathing
Exhale as you lift the dumbbell and inhale as you lower it
Trainer tips
- Press your armpits flush against the pad
- Slowly curl up one arm at a time
Cautions
- Overextending your elbows strains the joints, so stop just before full lockout
- Rounding your back excessively can cause spine pain, so keep your torso straight
- Hyperextending the elbows while lowering
- Heaving the body to use momentum
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Biceps |
|---|---|
| Secondary muscles | Forearms |
| Equipment |  Dumbbell Preacher bench |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
15 similar exercises
Representative exercise: Cable Preacher Curl
- Cable Preacher Curl
- Dumbbell Hammer Preacher Curl
- Dumbbell Seated Preacher Curl
- Cable Rope Hammer Preacher Curl
- Cable Preacher Curl (Rope Attachment)
- EZ Barbell Preacher Curl
- Dumbbell Single Arm Preacher Curl
- Dumbbell One Arm Hammer Preacher Curl
- Cable One Arm Preacher Curl
- Band Kneeling Preacher Curl
- EZ Barbell Close Grip Preacher Curl
- Dumbbell Standing Preacher Curl
- Dumbbell Preacher Curl over Exercise Ball
- EZ Barbell Standing Preacher Curl
- Cable Standing Single Arm Preacher Curl
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 17.3 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell 21sHarderDumbbell Drag CurlHarderDumbbell Incline Biceps CurlSimilar exerciseMachine Biceps CurlSimilar exerciseBarbell CurlSimilar exerciseBand Standing Single Arm Biceps CurlSame muscle · different equipmentWeighted Plate Standing Biceps CurlSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.