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:
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.
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
Pause at the top position for a 1sec count while maintaining full body
tension and squeezing your biceps.
Eccentric (Lowering) Motion
Lower the dumbbells, under control, back to the arms
straight position while continuing to breathe and squeeze the handles tightly.
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.