TETSUDumbbell Standing Preacher Curl
The Dumbbell Standing Preacher Curl is a dumbbell exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 7 steps below for correct form, with an animated demonstration.
bicepsupper arms
forearms
dumbbell
How to do the Dumbbell Standing Preacher Curl
- Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
- Rest the back of your upper arms against the preacher bench or an incline bench, with your elbows slightly bent.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Standing Preacher Curl work?
The Dumbbell Standing Preacher Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Dumbbell Standing Preacher Curl?
You need a dumbbell to perform the Dumbbell Standing Preacher Curl.
How many sets and reps of the Dumbbell Standing Preacher Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Standing Preacher Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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