Dumbbell Preacher Curls
10 reps
Curl the dumbbells up the pad, squeeze the top, then lower with control.
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BICEPS
Dumbbell Preacher Curls
Dumbbell preacher curls isolate the biceps on an angled bench that pins your upper arms in place. Because you can't swing to cheat, the biceps work through their full range under strict control, and the dumbbells let each arm train independently. It's a focused choice for building biceps and cleaning up form.
How to do it
- 1
Set the bench so the backs of your arms rest flat on the padding, and sit with your chest against it.
- 2
Hold a dumbbell in each hand, positioned just off the bottom of the pad with palms facing up.
- 3
Contract your biceps to curl the dumbbells up toward your shoulders.
- 4
Pause briefly at the top of the movement.
- 5
Lower the dumbbells back to the start slowly, keeping tension on the biceps.