Dumbbell Preacher Curl

A biceps isolation curl performed with a dumbbell in each hand and the upper arms supported on a preacher bench. The pad locks the elbows in place, so the biceps do the work with almost no swing.

How to do it

1. Adjust the seat so the armpits rest against the top of the pad and the upper arms lie flat along it.
2. Hold a dumbbell in each hand with an underhand grip and let the arms hang down along the pad.
3. Curl both dumbbells up toward the shoulders without lifting the elbows off the pad.
4. Squeeze the biceps briefly at the top.
5. Lower the dumbbells slowly until the arms are almost fully extended, then repeat.

Tips

• Stop just short of full extension at the bottom to keep tension on the biceps and protect the elbows.
• Keep the chest against the pad; leaning back lets the shoulders take over.
• Lower the weights slowly; do not let them drop.

Muscles

Primary: Biceps

Secondary: Brachialis, Brachioradialis