Dumbbell Preacher Curl
Execution Guide
- Sit at the preacher bench with your upper arm flat on the pad.
- Hold the dumbbell with an underhand grip, arm fully extended.
- Curl the dumbbell up by contracting the bicep.
- Squeeze at the top of the movement.
- Lower the dumbbell slowly back to near-full extension, avoiding hyperextension.
Range of Motion
Near-full extension to full contraction — avoid locking out at the bottom.
Common Mistakes to Avoid
- ×Lifting the elbow off the pad
- ×Lowering the weight too fast, risking bicep tendon strain
- ×Hyperextending the elbow at the bottom
Prescription
3Sets
10-15Reps
Rest interval48 hours
Goal
Isolate the biceps by eliminating body momentum
Difficulty
Intermediate
Burn (10m)
30-40
Equipment
DumbbellPreacher Curl Bench
Anatomy
Primary
Biceps Brachii (Short Head)
Secondary
Brachialis