Watch the video below to see a demonstration of proper form and technique for the dumbbell preacher curl exercise. You can also check out some more biceps exercise videos or find exercises for other muscle groups.

Instructions for Dumbbell Preacher Curl

To perform a set of dumbbell preacher curl:

  1. Starting Position

    Set the height of the preacher curl bench so that your elbows will rest comfortably on the pad and your shoulders remain in a neutral position. Hold a dumbbell in each hand with a supinated grip, spaced shoulder width apart. You should have your arms straight, feet on the ground and your trunk in a neutral position.

  2. Concentric (Upward) Motion

    Bend your elbows to raise the dumbbells under control to shoulder height. Remember to squeeze the handles tightly and breathe normally throughout the movement.

  3. Top position

    Pause at the top position for a 1sec count while maintaining full body tension and squeezing your biceps.

  4. Eccentric (Lowering) Motion

    Lower the dumbbells, under control, back to the arms straight position while continuing to breathe and squeeze the handles tightly.

  5. End position

    Repeat steps 1 through 4 until you have completed the desired number of dumbbell preacher curl repetitions before resting.

This completes one set of dumbbell preacher curl.