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Intermediate
Dumbbell Preacher Curl
4 steps Updated 29/08/2026
Dumbbell Preacher Curl is a free weights exercise targeting Biceps (Biceps Brachii) using Dumbbells.
Step by step
How to perform it
- Sit on a preacher bench and place your left arm on the padding. Hold a dumbbell in your left hand with an underhand grip (palm facing up), allowing your arm to hang straight down.
- Engage your biceps and curl the dumbbell upward towards your shoulder by bending your elbow. Keep your upper arm stationary against the bench.
- Squeeze your biceps at the top of the movement, ensuring the dumbbell reaches shoulder height.
- Lower the dumbbell back to the starting position with control, fully extending your arm. Repeat for the desired number of repetitions.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Side Step
Alternate Hammer Curl Seated Dumbbells
Alternate Hammer Curl Standing Dumbbells
Last updated: 29/08/2026
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Dumbbell Preacher Curl
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