Dumbbell preacher curl
- Hold a dumbbell in one hand and rest the back of your arm against an inclined surface or a preacher bench pad.
- Slowly lower the dumbbell until your arm is fully extended.
- Curl the weight upward toward your shoulder, keeping your upper arm firmly against the surface. Complete your reps, then switch to the other arm.
Tips
- Keep your upper arm pressed firmly against the pad throughout the entire curl so that only your forearm moves.
- Lower the dumbbell in a controlled manner until your arm is fully extended before beginning the next curl.
- Grip the dumbbell firmly but without excessive tension in your wrist, keeping your wrist in line with your forearm throughout the movement.
Common mistakes
- Lifting the upper arm off the pad during the curl removes the fixed support that the preacher bench is designed to provide.
- Stopping the descent before the arm is fully extended shortens the range of motion and leaves the repetition incomplete.
- Using momentum to swing the dumbbell upward rather than curling it in a controlled arc causes the upper arm to shift on the pad.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
