What are Dumbbell Preacher Curls, Forms, How to do, Muscles Worked

By , March 27th, 2018 | Shoulder workouts | 0 Comments

What is a Dumbbell Preacher Curl

Dumbbell preacher curl is an effective arm exercise that can be used for not just gaining muscle mass but also increasing strength throughout your entire bicep. A smart choice for gym enthusiasts, this form of preacher curl adds stability throughout your deltoids and shoulder joints as well as increases your grip strength.


  • The dumbbell preacher curl helps you perform the full range of movement while improving endurance through isolation.
  • It is performed in the strictest way possible, giving you better contraction and the opportunity to focus on function and form.

Dumbbell Preacher Curl Exercise Information

Other Names Preacher Curl with Dumbbell
Exercise Type Strength
Skill Level Beginner
Equipment Needed Dumbbell, Preacher Bench
Muscles Worked Primary: Biceps; Secondary: None
Mechanics Isolation
Alternative Forms/Substitute Cable Preacher Curl, Preacher Curl, Lying High Barbell Curl
Variations One Arm Dumbbell Preacher Curl, Two Arm Dumbbell Preacher Curl

How to Perform a One Arm Dumbbell Preacher Curl

  • Hold a dumbbell with your right arm and keep your upper arm on the incline bench or the preacher bench. Make sure that you hold the dumbbell at your shoulder length. It is your initial position.
  • As you inhale, lower the weight gradually until the upper arm is fully extended and the biceps stretched.
  • As you breathe out, use your biceps to lift the dumbbell until the biceps is completely contracted and the weight is at your shoulder height.
  • Squeeze your biceps hard when you are the point of maximum contraction. Repeat the above steps for the required amount of reps.
  • Switch arms and then repeat the movement.

How to do Two Arm Dumbbell Preacher Curl

  • Hold a pair of dumbbells at your shoulder length and keep your upper arms positioned on the preacher bench. It is your initial position.
  • As you inhale, lower the weights gradually until the upper arm is completely extended and your biceps fully stretched.
  • While breathing out, use your biceps to lift the dumbbells until your biceps are fully contracted.
  • Squeeze your biceps hard at the point of maximum contraction and perform the desired amount of reps by repeating the above steps.

Dumbbell Preacher Curl Tips

  • Keep your elbows stationary and aligned in a straight line with the body.
  • Lean straight against the preacher bench, keeping your chest upright throughout the entire exercise.
  • Perform the exercise using a solid stance without lifting your feet off the floor.

Video: Dumbbell Preacher Curl Proper Form

Hi. My name is James Gold. I'm a Fitness trainer. My goal is to inspire and motivate you to live a better life. I want to share the knowledge on how to workout properly, how to eat right when working out and to improve your health and well being.

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