Dumbbell Preacher Curl
Dumbbell Preacher Curl is for lifters with a base already built and fits late in an arms workout.
How to do Dumbbell Preacher Curl
- Sit on a preacher curl bench with your upper arms resting on the pad and your chest against it.
- Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell Preacher Curl Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Start each set with the weaker arm and match it.
Common Dumbbell Preacher Curl Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Dumbbell Preacher Curl
Swap Dumbbell Preacher Curl For
Dumbbell Preacher Curl — Frequently Asked Questions
How do you do the Dumbbell Preacher Curl?
Sit on a preacher curl bench with your upper arms resting on the pad and your chest against it. Hold a dumbbell in each hand with your palms facing up and your arms fully extended. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Preacher Curl work?
The Dumbbell Preacher Curl primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Preacher Curl should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Preacher Curl good for beginners?
Not usually. The Dumbbell Preacher Curl is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell Preacher Curl?
Try the Cable Reverse Preacher Curl, Olympic Barbell Hammer Curl or the Barbell Standing Wide-grip Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
