Dumbbell Preacher Curl

Dumbbell Preacher Curl

The Dumbbell Preacher Curl is an isolation exercise that specifically targets the biceps. By using a preacher bench, you minimize the involvement of other muscles, allowing for focused development of the biceps.

How to do Dumbbell Preacher Curl

1. Setup: Sit on a preacher bench with your upper arms resting on the pad. Hold a dumbbell in one hand with your palm facing upward.
2. Starting Position: Extend your arm fully but maintain a slight bend at the elbow to keep tension on the bicep.
3. Curl: Slowly curl the dumbbell upward, contracting your bicep. Pause briefly at the top of the movement.
4. Lower: Gradually lower the dumbbell back to the starting position while maintaining control.
5. Repeat: Complete the desired number of repetitions before switching arms.

Form Tips

• Full Range of Motion: Ensure your arm is fully extended at the bottom and fully contracted at the top.
• Controlled Movement: Avoid using momentum to lift the weight; focus on a slow, controlled motion.
• Elbow Position: Keep your elbow fixed in place on the bench to avoid shifting tension away from the bicep.

Targeted Muscles

• Primary Muscles: Biceps brachii
• Secondary Muscles: Brachialis, forearm flexors