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Dumbbell Preacher Curls Guide

  1. Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
  2. Targeted Muscle Groups:
    • primary: biceps
    • secondary: brachiallis, brachioradialis

How to perform?

The Dumbbell Preacher Curls are an isolation exercise that targets the biceps brachii muscle. Dumbbell preacher curls are great at increasing biceps size and strength, and are commonly used in bodybuilding and strength training programs.

Steps to perform:

  1. Set up a preacher curl bench and grab a dumbbell in one hand.
  2. Position the back of your arm against the pad, allowing it to extend fully.
  3. Keep your feet flat on the floor and maintain a stable seated position.
  4. Exhale as you curl the dumbbell towards your shoulder, focusing on the bicep.
  5. Keep your elbow against the pad throughout the movement.
  6. Inhale as you lower the dumbbell back down in a controlled manner.
  7. Ensure a full range of motion, emphasizing the bicep contraction.
  8. Switch to the other arm and repeat the exercise for balance.


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