A seated, pad-supported curl that isolates the biceps by flexing the elbow with the upper arm stabilized on the preacher bench.
How to do the Preacher Curl (Dumbbell)#
- Set the preacher bench so your upper arms rest comfortably on the pad and sit with feet flat on the floor; you may use one dumbbell or one in each hand.
- Grip the dumbbell(s) with palms facing up and allow your forearms to extend toward the floor while keeping the upper arms against the pad.
- Exhale and curl the weight by bending the elbow, driving the forearm upward while keeping the upper arm stationary.
- Hold briefly at the top with a controlled squeeze of the biceps.
- Inhale and lower the dumbbell(s) slowly back to the starting position while maintaining contact between your upper arm and the pad.
Muscles worked#
Common mistakes#
- Lifting the upper arm off the pad, which shifts tension away from the biceps.
- Using body or torso momentum to help lift the weight.
- Bending the wrist instead of keeping a neutral, strong wrist position.
- Lowering the weight too quickly and losing control of the eccentric phase.
