Exercise guide · Biceps & Forearms

Dumbbell Preacher Curl

The Preacher Curl (Dumbbells) is a supported biceps exercise using one independent dumbbell per arm. Unlike EZ-bar, cable, and machine versions, each arm stabilizes a free weight and can be trained separately.

Targets: Biceps
Equipment: Dumbbell
Type: Isolation

Step by step

How to do the Dumbbell Preacher Curl

Adjust the preacher seat so the back of your working upper arm rests fully on the angled pad without your shoulder being pushed upward.
Take one dumbbell with a secure grip, position your chest close to the pad, and begin with the elbow extended only as far as you can control.
Curl the dumbbell toward your shoulder while keeping the upper arm heavy on the pad and the wrist in a stable position.
Pause before the forearm becomes vertical enough to lose useful tension, then lower the dumbbell slowly to the controlled start.
Complete the repetitions on one side and transfer or set down the dumbbell safely before changing arms.

Form cues

One dumbbell, one controlled arm
Keep the upper arm planted
Maintain a neutral wrist
Own the lowering phase

Common mistakes

Lifting the upper arm from the pad to finish the curl
Dropping quickly into full elbow extension
Twisting the torso or shifting the shoulder between repetitions
Confusing the setup with a two-handed EZ-bar or fixed machine curl

Muscles worked

Primary

Biceps

Secondary

None significant

Safety: Start light because the supported bottom position can place high tension on the elbow. Do not force full extension, and use both hands when transferring a heavy dumbbell into or out of position.

Alternatives

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