Standing Dumbbell Preacher Curl (Biceps) | Exercise Guides and Videos

The standing dumbbell preacher curl is an isolation exercise which targets the biceps, but the forearms, brachialis, and brachioradialis muscles receive stimulation as secondary movers. Now, this exercise is an alternative to the seated dumbbell preacher curl but there are some notable differences like the benches used and weights.

The standing preacher curl is usually performed using a regular bench and a dumbbell but the seated version is usually performed with a fixed barbell (Although you can use dumbbells). Either way, both are great exercises and the standing version is a great addition to any bicep workout routine.

In This Exercise

• Target Muscle Group: Biceps
• Type: Strength
• Mechanics: Isolation
• Equipment: Dumbbell, bench
• Difficulty: Beginner

Exercise Instructions

1. Set up a bench to a high incline.
2. Now, stand behind the inclined bench and rest one arm flat on it with the dumbbell in hand.
3. Then, slowly curl the weight up and hold for a couple of seconds while exhaling.
4. Slowly lower the weight back down until your arm is flat on the bench while inhaling.
5. Repeat for the desired number of reps.
6. Alternate sets with both arms.

Variations & Tips:

• Make sure to keep your upper arms flat on the bench during the exercise to eliminate cheating.
• The standing dumbbell preacher curl works mainly the biceps, but also the brachialis, and brachioradialis muscles as secondary movers during the exercise.

Watch: How to do the standing dumbbell preacher curl