Dumbbell Preacher Curl

Exercise / Biceps

Dumbbell Preacher Curl

The dumbbell preacher curl is a strength training exercise that targets the biceps muscles. It is performed on a preacher curl bench, which allows for isolation of the biceps and helps to reduce the involvement of other muscle groups in the movement.

How To do:

Dumbbell Preacher Curl

  1. Sit on a preacher curl bench and grasp a dumbbell in one hand.
  2. Place your upper arm on the bench so that it is supported and your elbow is pointing straight up.
  3. Keeping your upper arm stationary, curl the dumbbell towards your shoulder.
  4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions on one arm before switching to the other arm.


To maximize the benefits of this exercise, it’s important to perform it with proper form and technique, and to include it as part of a well-rounded strength training program.

Proper form: To get the most out of the dumbbell preacher curl, it’s important to maintain proper form throughout the exercise. This includes keeping your back straight, engaging your core, and controlling the weight throughout the movement.

Resistance: Increasing the resistance used during the dumbbell preacher curl can help to maximize bicep strength and definition. Start with lighter weights and gradually increase the resistance as your strength improves.

Repetitions and sets: The number of repetitions and sets performed during the dumbbell preacher curl will impact the level of muscle activation and growth. For maximum strength and definition, aim for 3-4 sets of 8-12 repetitions, using a weight that challenges you by the last repetition.

Variations: Including variations of the dumbbell preacher curl, such as the hammer curl, in your strength training routine can help to target different parts of the biceps and provide a more well-rounded workout.

Frequency: Incorporating the dumbbell preacher curl into your strength training program on a regular basis can help to maximize bicep strength and definition. Aim to perform the exercise 2-3 times per week as part of a balanced strength training program.

By using proper form and technique, increasing resistance, incorporating different variations, and performing the exercise regularly, you can maximize bicep strength and definition with the dumbbell preacher curl.

Dumbbell Preacher Curl Benefits

  • Long head activation: The dumbbell preacher curl allows for a full range of motion, which increases muscle activation and contributes to greater bicep development. The long head of the biceps is activated more during the dumbbell preacher curl compared to other bicep exercises, such as the barbell curl. This results in greater bicep development, especially in the upper arm, where the long head is most prominent. 
  • Improved muscle imbalances: The dumbbell preacher curl is a unilateral (one-sided) isolation exercise. Including isolation exercises, such as the dumbbell preacher curl, in your strength training routine can help to address muscle imbalances and promote overall muscle symmetry. (for example, if one bicep is bigger than another)

in summary, Dumbbell preacher curl is one of the most effective biceps building exercises you can incorporate into your arm workout program. You can get wider, thicker arms by targeting the head and brachialis muscle of the biceps with this unique curling exercise. Additionally, you can use this movement to correct symmetry issues.

Dumbbell Preacher Curl Muscles Worked

The primary target of the dumbbell preacher curl is the brachialis muscle. In addition, while the Biceps brachii and Brachioradialis muscles work as synergists, wrist flexors are involved in the movement as stabilizers.

Target - Brachialis
Synergists - Biceps Brachii
Synergists - Brachioradialis
Stabilizers - Wrist Flexors
dumbbell preacher curl muscles worked