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Exercise Description |
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Target Muscle Group |
Biceps |
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Secondary Muscles |
Forearms |
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Exercise Type |
Strength |
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Equipment Required |
Dumbbell |
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Experience Level |
Beginner |
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Compound/Isolated |
Isolated |
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Force Type |
Pull (Bilateral) |
Targeted Muscles: Biceps, Forearm
Dumbbell Preacher Curl Overview
A dumbbell preacher curl is a form of the preacher curl that targets the biceps directly.
Preacher curl variations can be done at an angle that allows for a more concentrated concentric section of the curl. This is useful when attempting to develop bicep peaks and encourage the biceps to pump.
Bodybuilders would essentially employ the dumbbell preacher curl workout to help develop larger biceps. If your objective is to develop a more aesthetically pleasing body, this solitary exercise is best performed toward the end of your workouts.
How to Do It?
- Choose the weight you want to use from the rack, then sit up straight with your chest against the preacher bench.
- Use a supinated (palms facing up) grip and firmly press your upper arm into the pad.
- Breathe deeply, then gradually raise the dumbbell away from your shoulder.
- Curl the weight back to the starting position once the bicep has reached its entire length.
- Repeat on both sides for the desired number of times.
Dumbbell Preacher Curl Tips
- Keep the elbow slightly bent at the bottom of the exercise to sustain tension in the biceps.
- Tension and the mind-muscle connection can be improved by performing the exercise with a slow eccentric (lowering component).
