Dumbbell Preacher Curl

Biceps, ForearmsDumbbell, Preacher Bench

Isolate your biceps and forearms using a preacher bench and dumbbell. Supporting your arm against the pad eliminates momentum for strict muscle tension.

How to do it

1Sit at the preacher bench, hold a dumbbell with an underhand grip, and flush your upper arm against the pad.

2Place your free hand on the bench frame to anchor your body in position.

3Curl the dumbbell upward toward your shoulder in a smooth, controlled arc.

4Pause briefly at the top and squeeze your bicep hard.

5Lower the dumbbell back down under control, extending your arm almost fully at the bottom.

Common mistakes

Lifting your elbow or upper arm off the pad, taking focus off the bicep.

Swinging your torso to throw the weight up with momentum.

Hyperextending or snapping your elbow open at the bottom.

Breathing

Exhale as you curl the dumbbell up; inhale as you lower it down.

Make it harder or easier

Lighten the dumbbell weight to simplify. To increase difficulty, slow down the eccentric phase to 3–4 seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.