Preacher Curl (Dumbbell): how to do it and muscles worked
The preacher curl (dumbbell) mainly works your biceps. You need dumbbells.
Muscles worked
Main
How to do the preacher curl (dumbbell)
- 1
Sit at a preacher bench and adjust the seat so your armpit rests on top of the pad. Hold a dumbbell in one hand with an underhand grip, and rest your upper arm flat on the pad.
- 2
Curl the dumbbell up toward your shoulder, squeezing your biceps at the top. Keep your upper arm pressed against the pad.
- 3
Lower slowly until your arm is almost straight, without locking it out. Breathe out as you curl and in as you lower. Switch arms after your set.
Form tip: Do not let the dumbbell drop at the bottom; control the descent and avoid fully straightening to keep your elbow safe.
Common questions
- Which muscles does the preacher curl (dumbbell) work?
- The preacher curl (dumbbell) mainly works your biceps.
- What equipment do I need for the preacher curl (dumbbell)?
- You need dumbbells.
- How many sets and reps should I do?
- A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
- How do I track the preacher curl (dumbbell) in SweatByte?
- Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.
More biceps exercises
General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.