Dumbbell Preacher Curl (Biceps, Brachialis)

The dumbbell preacher curl is an isolation exercise which builds muscle and strength in the biceps and brachialis muscles of the arm. The preacher curl machine is beneficial because it allows a deeper stretch in the muscle and improves the tension on the muscle as well.

Now, it’s important to maintain proper form and make sure to never lock out your elbows when your arm is extended to prevent a bicep tear. So, if you’re a beginner train with light to moderate weight until you’re more advanced, then you can use heavier dumbbells.

The preacher curl is ideal for maximum bicep and brachialis development.

In This Exercise:

• Target Muscle Group: Biceps, Brachialis
• Type: Strength
• Mechanics: Isolation
• Equipment: Preacher curl bench, dumbbell
• Difficulty: Beginner

Exercise Instructions

1. Sit on the preacher curl bench and rest your left arm against the padding while holding the dumbbell with an underhand grip.
2. Then, curl the dumbbell all the way up and squeeze for 2 seconds while exhaling.
3. Now, lower the dumbbell back down but do not lock out your elbows while inhaling.
4. Complete the desired reps, then switch arms and repeat.

Variations & Tips:

• You can also do the preacher curl using both arms at a time.
• Do not lock out your elbows when you extend your arm for the negatives.
• The dumbbell preacher curl works the biceps and brachialis muscles.

Watch: How to do the dumbbell preacher curl