How to do Dumbbell Preacher Curls
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Dumbbells
Preacher Curl Bench
Workouts with Dumbbell Preacher Curls
Target muscles worked
Instructions for Proper Form
Isolation movement on a preacher bench, targeting the biceps with controlled motion. Provides muscle engagement and stability, reducing the chance of cheating, perfect for those seeking intense focus on bicep growth and form improvement.
- Adjust and sit in the preacher equipment such that the back of your arms rest on the padding.
- Grasp a dumbbell in each hand and position them bellow the bottom of the padding with your palms face up.
- Contract your biceps to raise the dumbbells.
- Hold this position for a moment at the top of the movement.
- Slowly allow the weight to return to the starting position while maintaining tension in your biceps.
- You should feel this exercise in your biceps.
Weight & 1 Rep Max Calculator
Average Dumbbell Preacher Curls standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps15lbs1 Rep Max20lbs
- intermediate8reps17.5lbs22.5lbs
- advanced8reps20lbs25lbs
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Alternatives & Variations to Dumbbell Preacher Curls
1. Preacher Curl
95.9 mSCORESWAPPED 2,451 TIMESSimilar to other curls, this isolation exercise targets the biceps. By using a preacher curl bench, you ensure that your elbows are locked in place, which prevents any swinging of your arm to assist in moving the weight. The use of an EZ-bar adds some stability to the movement, allowing you to focus more on exertion that stabilizing the movement. The combination of these two variations makes this an excellent exercise for developing strength in your biceps with minimal risk of cheating.
2. Machine Preacher Curl
82.4 mSCORESWAPPED 1,506 TIMESMachine Preacher Curl is an isolation exercise that targets the biceps. By using a preacher curl machine, you ensure your elbows are locked in place, preventing any swinging to assist in moving the weight. The machine adds stability to the movement, allowing you to focus more on exertion than stabilization, making it excellent for bicep development.
3. Single Arm Preacher Curl
43.2 mSCORESWAPPED 1,383 TIMESIsolation exercise that targets the biceps with increased focus. The preacher bench provides stability, allowing for concentrated muscle engagement and reducing the risk of compensatory movements. This exercise is perfect for correcting imbalances and focusing intensively on one arm at a time.
4. Hammer Curls
99.2 mSCORESWAPPED 1,254 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
5. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 1,192 TIMESThis exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.
6. Machine Bicep Curl
93.1 mSCORESWAPPED 1,070 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of a machine adds stability to the movement by forcing you to use a fixed range of motion. This added stability means you can focus more on exertion than stabilizing the movement. Since your range of motion is fixed, this is a great exercise for learning, or to push the limits of this movement.
7. Concentration Curl
91.3 mSCORESWAPPED 1,002 TIMESConcentration Curl is an isolation exercise that targets the biceps with a high degree of focus. Seated with legs spread, you rest one arm against the same-side thigh and curl a dumbbell from a fully extended arm position to full contraction, keeping the elbow stationary. This position minimizes the involvement of other muscles, ensuring the bicep is fully engaged throughout the movement. Concentration Curls are effective for increasing bicep strength and enhancing muscle definition. They allow for precise form control and can help identify and correct imbalances between arms.
8. Cross Body Hammer Curls
95.4 mSCORESWAPPED 865 TIMESCross Body Hammer Curls are a variation on the more standard Hammer Curl. Like other variations this is an isolation exercise that targets the biceps. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down.
9. Seated Dumbbell Curl
98 mSCORESWAPPED 845 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps prevent compensating for strength discrepancies between sides, as well as not restricting range of motion. Performing curls from a seated position also helps to prevent cheating by swaying your body to assist in raising the weight.
10. Cable Bicep Curl
94.9 mSCORESWAPPED 752 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of cables allows you to apply tension to your biceps at a different angle than with free weights. This is especially helpful for applying tension at the top of your range of motion. Because you can maintain more tension on your biceps throughout the movement, this is especially helpful for building muscle mass in your biceps.