Dumbbell Preacher Curl: How-to, Tips & More
The Dumbbell Preacher Curl is a beginner isolation exercise for your biceps. You do it with dumbbells and preacher bench, one side at a time. It is a good fit when your goal is muscle growth.
Muscles worked
Biceps
Primary
How to do the Dumbbell Preacher Curl
- Sit at a preacher bench with one upper arm flat on the pad.
- Hold a dumbbell palm up with your arm almost straight.
- Curl the dumbbell to your shoulder and squeeze.
- Lower slowly, then switch arms after the set.
Dumbbell Preacher Curl tips
- Keep the back of your arm on the pad the whole time.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells, Preacher bench
Type
Isolation
Dumbbell Preacher Curl alternatives
Cable Preacher Curl
Biceps
EZ Bar Preacher Curl
Biceps
Preacher Curl
Biceps
Alternating Dumbbell Curl
Biceps
More biceps exercises
Alternating Hammer Curl
Dumbbells
Band Concentration Curl
Resistance band
Band Curl
Resistance band
Band Hammer Curl
Resistance band
Band Reverse Curl
Resistance band
Barbell Curl
Barbell
Frequently asked questions
What muscles does the Dumbbell Preacher Curl work?
The Dumbbell Preacher Curl mainly works your biceps.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Preacher Curl good for beginners?
Yes. The Dumbbell Preacher Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Preacher Curl?
You need dumbbells and preacher bench.
Add Dumbbell Preacher Curl to your program
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