Dumbbell Preacher Curl

Start

Finish

How to do it

Rest the back of your upper arm flat on a preacher pad or the high side of an incline bench, then curl the dumbbell up and lower until the arm is straight but not snapped out.

Muscles worked

Primary: biceps · Also works: forearms

Equipment

Dumbbells

Common mistakes

• Letting the elbow slide up the pad so the armpit does the work at the top
• Dropping into a hard lockout at the bottom, where the biceps tendon is most exposed
• Going heavier than you can control down, since the bottom of a preacher is the hardest position

Variations

• Single-arm preacher curl with a neutral grip
• Preacher curl stopping just short of full extension for constant tension

Can't do this one? Swap it for

• EZ-Bar Preacher Curl
• Machine Preacher Curl
• Concentration Curl

Take care: ABROFIT automatically removes this movement for anyone who has flagged a elbow problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Dumbbell Biceps Curlbiceps
• Towel Biceps Curlbiceps
• Backpack Biceps Curlbiceps
• Table Biceps Curlbiceps
• Resistance Band Biceps Curlbiceps
• Band Hammer Curlbiceps