Arms / Beginner / Isolation (single joint)

Dumbbell Preacher Curl

A two-arm dumbbell curl over a preacher pad that isolates the biceps.

At a glance

Primary

Biceps

Secondary

Forearms & grip

Equipment

Dumbbells, Bench

Movement pattern

Elbow flexion (curl)

Level

Beginner

Type

Arms, Isolation (single joint)

Loads the elbow. Use a load you can control and skip it if it causes pain.

How to do it

1. Sit at a preacher bench with the backs of your upper arms on the pad, a dumbbell in each hand.
2. Start with arms nearly extended, palms up.
3. Curl the dumbbells up toward your shoulders.
4. Lower slowly until the arms are almost straight.

Tips

• Do not hyperextend the elbows at the bottom.
• Keep the upper arms on the pad.

Common mistakes

• ✗ Dropping into a straight arm at the bottom.

  Why it hurts: The biceps tendon is loaded at full stretch with the pad locking the arm; this is a known cause of biceps tears.

  ✓ Instead: Lower slowly and stop just short of a fully straight elbow.

Open in the appGet started