Dumbbell Preacher Curl

Technique

The dumbbell preacher curl is a one-arm curl performed with the back of the upper arm resting on the angled pad of a preacher bench. The pad stops you from swinging and loads the biceps hardest in the stretched, lower part of the movement, while working one arm at a time evens out differences between sides.

Steps

1. Sit or stand at a preacher bench and rest the back of one upper arm on the pad, holding a dumbbell with palm up
2. Start with the arm almost fully extended but not locked
3. Curl the dumbbell up toward your shoulder while keeping the upper arm pressed into the pad
4. Lower slowly until the arm is nearly straight again, then switch arms after the set

Common mistakes

• Lifting the elbow off the pad at the top
• Dropping the weight quickly at the bottom, which strains the elbow

Variations

• EZ-bar preacher curl
• Preacher hammer curl with a neutral grip

FAQ