Preacher Curls (Dumbbell)

Muscles Worked

Primary

Biceps

Quick Cues

1

Chest against the pad

2

One arm at a time for focus

3

Full stretch at the bottom

4

Squeeze at the top

Equipment Needed

DumbbellPreacher Bench

Common Mistakes

Lifting the elbows off the pad

Using momentum to swing the weight up

Not controlling the descent

Pro Tips

Use one arm at a time for better focus on the preacher pad

Control the eccentric and avoid fully straightening the arm to protect the tendon

Try rotating your wrist throughout the rep for a deeper contraction

Your Progress

Variations

Barbell Preacher Curls

Spider Curls

Concentration Curls