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Biceps · Dumbbell

Preacher Curl (Dumbbell)

A movement that trains your biceps, done with a dumbbell. Your forearms help out.

Preacher Curl (Dumbbell), starting position

Muscles you'll work

Preacher Curl (Dumbbell) muscles worked, front viewPreacher Curl (Dumbbell) muscles worked, back view
BicepsPrimaryForearmsSecondary

How to do it

  1. Sit on a preacher curl bench with your feet flat on the floor.
  2. Hold a dumbbell in one hand with an underhand grip, resting your upper arm against the preacher pad.
  3. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder.
  4. Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.

More biceps exercises

21s Bicep CurlAlternate Hammer CurlAlternate Incline Dumbbell CurlConcentration Curls
EquipmentDumbbell
Type—
Push or pull—
LevelBeginner

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Every set you log gets checked against your history, so you know the moment you beat your best. Next session, you'll already know what to aim for.

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